Chris Winter - Podcast Details

Shows

Slightly CaffeinatedWinter blues, PHPTek, tooling gone to far, PrismTJ Miller and Chris Gmyr discuss the challenges of winter weather affecting school schedules, the excitement and chaos of parenting, particularly with Pinewood Derby preparations, and the new responsibilities of coaching a Science Olympiad team. They also delve into their upcoming participation in the PHPTek conference, sharing insights on public speaking and the differences between casual streaming and formal presentations. The conversation shifts to the balance between tooling and manual processes in development, culminating in an update on the progress of the Prism project and its upcoming 1.0 release.Socialshttps://slightlycaffeinated.fm (email hey@)https://suggest...2025-01-2537 min

Delivering AdventureDesigning Adventure Experiences with Chris WinterHow do you design adventure experiences for success? It is easy to plan big adventures but getting them to be epic for the right reasons isn’t always as easy as it looks. This is especially true when we are building experiences to deliver to paying clients, our friends or family.Designing experiences that have the right pacing of adventure, and the right flow, can be the difference between epic disaster or exceptional experience.Joining us to explore what it takes to design the perfect adventure experience is Chris Winter. Chris is the owner or Bi...2024-08-3050 min

Sleep Unplugged with Dr. Chris Winter#108 - The Menstrual Cycle and Sleep: God's Little Gift Is On The RagThe menstrual cycle has long been associated with sleep. Emerging research is uncovering more of a bidirectional relationship with sleep. In this episode we will:Provide an overview of the menstrual cycleEvaluate the reciprocity of the relationship between sleep and the menstrual cycleDiscuss the roles of estrogen and progesterone in the cycle and how their relationships might affect sleepReview the 4 stages of the menstrual cycle and how they often impact sleepLook at interventions related to personal knowledge of your own menstrual cycleEpisode Written by Maeve WinterTo participate in the study mentioned in the...2024-07-1535 min

Delivering AdventureBuilding an Adventure Company with Chris WinterWhat does it take to build and operate a successful adventure company? In this episode, Chris Winter joins Chris and Jordy to discuss how he has built Big Mountain Adventures, from the ground up. Chris shares some of his successes and challenges and the mindset that goes into running a successful adventure company.Chris Winter grew up bike touring in Europe with his parents, who ran a road cycling tour company. After a career as a professional skier competing and participating in ski films, Chris followed his parents' footsteps and founded Big Mountain Adventures. Launched in 2002, Whistler...2024-05-3050 min

Sleep Unplugged with Dr. Chris Winter#95 - Sleep and Breath: Every Breath You TakeThe health benefits of yoga are widely espoused, but for many, the belief is that the benefits are derived mainly from the physical nature of the poses or asanas. The breathing exercises and techniques (pranayama) are often ignored. In this episode, we will:-Explore the sleep-specific benefits of breathwork to not only bring oxygen to the brain, but to also influence the energy of the body (referred to as prana or chi).-Review the various stages of breathing and why many individuals practice an incomplete/inefficient form of breathing-Practice a three-part deep breathing diaphragmatic...2024-04-1538 min

Sleep Unplugged with Dr. Chris Winter#91 - Drowsy Driving: Asleep at the WheelIn a 2017 study, approximately one-third of the respondents reported having fallen asleep driving within the last month. Sleepy driving is a massive public health problem leading to thousands of preventable accidents, deaths, and injuries every year. In this episode we will:Define drowsy drivingOutline the scope of this public health problemEvaluate the causes of drowsy drivingLook at factors making drowsy driving more likely or dangerousCharacterize the level of impairment in terms of alcohol consumptionTouch upon laws about drowsy driving accidentsIdentify drowsy driving risk factorsList ways to mitigate the problemProduced by: Maeve WinterMore...2024-03-1839 min

Sleep Unplugged with Dr. Chris Winter#90 - Sleep and Hospitality: Gotta Hurry On Back To My Hotel RoomOne of the most interesting trends in sleep is the growing number of hotels and hospitality centers that are embracing sleep as a primary focus for their patrons. Equinox Hotel in New York City has fully embraced the topic in almost everything they offer their guests from spa experiences to a room that goes "Dark, Quiet, and Cool" with the touch of a button. In this episode, we will:Highlight some efforts by hotels in the past to fold sleep into their servicesContrast the Equinox Hotel's massive exploration of ways to improve sleep with British Cycling's "Marginal Gains"...2024-03-1135 min

Sleep Unplugged with Dr. Chris Winter#89 - Circadiansomnia: I Was Up Before The DawnOver the last two years, we have covered several circadian rhythm disorders...jet lag disorder and shift work disorder as well as covering the general concept of a circadian rhythm. For some individuals, they have an intrinsic desynchrony with the times they are expected to be awake. In this episode we will:Review the role of the circadian rhythm in sleepTouch upon previously covered circadian disordersDefine chronotype its relationship to quality sleepExamine the parallels with circadian disorders and the transition to daylight saving timeUnderstand the causes of circadian rhythm disorderList some treatments for these disordersProduced by: M...2024-03-0438 min

Sleep Unplugged with Dr. Chris Winter#88 - Weighted Blankets: Pushing Down On Me, Pressing Down On YouWeighted blankets have soared in popularity over the past decade and they often promise better sleep. What exactly dose the evidence say and for what practical purposes can these products be useful? In this episode, we will:Review the nervous system pathways for perceiving touch and pressureDescribe how pressure has a calming effect on the body via parasympathetic system activationExplore the origins of more widespread weighted blanket use in the autism and sensory integration communitiesWeigh the available research concerning weighted blankets and sleep/insomniaDiscuss theories on why weighted blankets might exert their effectsTouch upon other conditions that weighted...2024-02-2634 min

Sleep Unplugged with Dr. Chris Winter#87 - Sleep Masks: I'll Wear a Mask for YouA simple piece of cloth over the eyes can have a powerful effect of the quality on an individual's sleep. The evolution of the sleep mask has been profound and the available literature of their effectiveness, particularly in the hospital setting has be extensively studied. In this episode we will:Outline the effects of sleep masks on sleepReview the large body of evidence supporting the use of sleep masks in hospitalized patientsList the specific medical populations that have been shown to benefit from eye masksExplore the positive impact of eye masks of circadian sleep disordersExamine a study linking...2024-02-1926 min

Sleep Unplugged with Dr. Chris Winter#86 - Sleep and Bedding: Lay Me Down In Sheets of LinenPicking the right mattress and pillow is important. Choosing the right material that goes over your mattress is equally essential. Bedding materials come in many forms and they can make a difference in your sleep experience. In this episode we will:Look at the research about bedding and disease modificationUnderstand the temperature-regulating properties of various fabricsExplore cotton as a bedding material and how the addition of performance fibers can enhance the cooling properties of the materialEvaluate linen as a bedding material and learn how newer forms can help is become a cooler fabric while retaining the properties that...2024-02-1231 min

Sleep Unplugged with Dr. Chris Winter#85 - Insomnia and Fear: So Scared to SleepIt's hard to find insomnia without a healthy dose of fear or anxiety. Few individuals make an appointment to see a sleep specialist only to let them know that the situation is no big deal and frankly enjoyable. Fear not only plays a huge role in the development and worsening of insomnia, it also offers an insight into a potential solution. In this episode we will:Review the incidence of anxiety in this country and the percentage of individuals diagnosed with anxiety who also have insomniaDefine anxiety and how it works in insomniaLook at the role fear plays b...2024-02-0534 min

Sleep Unplugged with Dr. Chris Winter#84 - Sleep and Smart Phones: No One’s AnsweringThe research on sleep and cell phone use is negative and there is an overwhelming amount of it. The negative impacts on sleep affect all age groups and demographics. While the impact on mood, memory, and attention is clearly sizable, the impact on sleep exists independently from these effects. In this episode we will:Examine the effects of cell phone use in three populations: adults, college-age students, and adolescents/school-aged childrenDetermine the scope of cell phone use at bedtime and beyondMeasure the impact phone use has on sleep, including sleep onset, sleep quality, and sleep amountList the features o...2024-01-2939 min

Sleep Unplugged with Dr. Chris Winter#83 - Brain Fog and Sleep: There's Someone In My Head, But It's Not MeWhile brain fog has been described in many contexts, its incidence has soared since Covid. While the existence of brain fog is clearly real, its lack of clear definition and delineation from similar disorders does inject diagnostic and therapeutic confusion into the clinical setting. In this episode we will:Offer elements central to the definition of brain fogTouch upon the demographics and incidence of the disorder, with particular attention to CovidReview the history of the disorderLook at theories related to the pathophysiology of brain fogEvaluate the interplay of sleep and brain fogDiscuss the development of a brain fog a...2024-01-2231 min

Sleep Unplugged with Dr. Chris Winter#82 - Exploding Head Syndrome: Exploding In The NightIf catathrenia (Episode 30) is the parasomnia that bothers everyone except the sleeper, exploding head syndrome (EHS) is the parasomnia the only bothers the sleeper, and very much so at that. Imaging being awakened by a sound so loud and dreadful that you awaken certain that you are about to die. In this episode we will:Define exploding head syndromeReview the key characteristics of the parasomniaExplore the history and legend of EHSExamine the demographics of the disorderUnderstand the incidence and age range of the parasomniaMention theories that might explain its underlying causeDiscuss potential treatment optionsProduced by: Maeve...2024-01-1529 min

Sleep Unplugged with Dr. Chris Winter#81 - Insomnia and Social Isolation: We’re Afraid To Be AloneIn 2023, the Surgeon General Dr. Vivek Murthy released an 82-page advisory entitled, "Our Epidemic of Loneliness and Isolation" and it details the health consequences of social isolation and lack of social support. In the report, sleep was specifically highlighted as an aspect of health affected by social isolation. This highlights an important connection and potentially and avenue of insomnia treatment. In this episode we wilLDefine loneliness and social isolationExamine the scope and trajectory of the problemList contributors including Covid and personal electronics/social mediaUnderstand the role of social isolation in insomnia and how data supports the linkEvaluate...2024-01-0836 min

Sleep Unplugged with Dr. Chris Winter#80 - Weight Training and Sleep: Keep on LiftingHappy new year! It's 2024 and with a new year comes resolutions to join a gym and get into shape. The podcast has explored exercise and sleep relationships before, but is there a benefit to lifting weights? In this episode we will:Touch on current gym use statisticsRevisit the impact sleep has on weight training, recovery, and athletic gainsDetail the impact on specific strength training exercises and sleepUnderstand the impact of weight training on sleep quality and depression indicesLook at research showing sleep apnea improvement in individuals who weight trainProduced by: Maeve Winter 2024-01-0125 min

Sleep Unplugged with Dr. Chris Winter#79 - 2023 Sleep Unplugged Awards: I'm Winning And I Don't Intend On Losing AgainAnother year calendar year of the Sleep Unplugged podcast has come to a close. With the escalation in podcast popularity soaring, the 2023 Sleepy Awards seem all the more important and exciting. It's fun to sing the praises of these special sleep colleagues as 2023 comes to a close. Join me as we celebrate some of the brightest stars within the field of sleep.The 2023 Sleepy Award winners are:Social Media Warrior Dr. Funke Afolabi-Brown (@restfulsleepmed) Sleep Outsider Award Tommy Tucker (@ttuckerwwl) Sleep Vanguard Organization MyFitnessPalSleep Sports Organization Oklahoma City Thunder Sleep Podc...2023-12-2525 min

Sleep Unplugged with Dr. Chris Winter#78 - Central Sleep Apnea: Let Me Catch My Breath To BreatheThroughout the podcast, we have shone a light on obstructive sleep apnea syndrome, but the lesser known (and less common central sleep apnea) has gotten little attention. In this episode, we will: Define central sleep apnea Differentiate central apnea from obstructiveUnderstand the mechanisms that create central apneaDescribe how obstructive and central apneas differ both physiologically as well as how they are differentiated diagnosticallyContrast the forms of central sleep apnea seen in adults and childrenList the various types and causes of central sleep apneaReview the treatments of central sleep apneaProduced by: Maeve WinterMore Tw...2023-12-1836 min

Sleep Unplugged with Dr. Chris Winter#77 - Sleep Trackers: Seemed Like The Real ThingSleep trackers are everywhere and depending on the voice you are listening to, they are either the secret to hacking your sleep or worthless pieces of plastic on your wrist. The world of consumer sleep trackers is vast and confusing. In this episode we will:Discuss the basics of monitoring sleepUnderstand the role of surrogates in the measurement of sleepExamine the history of research actigraphy devices and their evolution to become the first generation of sleep wearablesFollow the development of second generation devices and the expansion of the parameters they measuredOutline the uses for these devicesDive into the...2023-12-1139 min

Sleep Unplugged with Dr. Chris Winter#76 - Insomnia and Popular Media: I Love To Watch Things On TVApple TV (not Max as stated in my episode) has a new show about two friends with Insomnia called Still Up. It is another example of the media portraying sleep disorders, but how accurate is the depiction, More to the point, is it a helpful perspective or does it simply perpetuate harmful ideas and stereotypes? In this episode we will:Consider the role media plays in illustrating, explaining, and sensationalizing insomniaExplore the use of sleep disorders like insomnia and narcolepsy for comedic effectExamine the role media plays in terms of disseminating good diagnostic and treatment information for sleep...2023-12-0436 min

Sleep Unplugged with Dr. Chris Winter#75 - Eating At Night: Bittersweet I Could Taste In My MouthWithin the world of sleep disorders, there is often confusion surrounding disorders that feature nocturnal food consumption. These disorders share many similarities, but their distinctions are worth understanding. In this episode we will:Describe the disorders of nocturnal eatingCharacterize the incidence of these conditionsList the comorbid diagnoses often seen with these disorders including eating disordersDefine nocturnal sleep-related eating disorder (NSRED) and night eating syndrome (NES)Differentiate these disorders based upon consciousness/volitional eating and the characterizations of the eatingReview the diagnostic criteria for eachTouch upon theories behind these disordersList treatment optionsProduced by: Maeve Winter...2023-11-2727 min

Sleep Unplugged with Dr. Chris Winter#74 - The 2nd Annual Holiday Sleep Gift Guide Extravaganza: This Is What I Give To YouThe Sleep Unplugged podcast is here to ease your holiday shopping stress with some of my favorite sleep product companies. In this episode, we will explore a host of sleep-themed gift ideas and product recommendations. many with unique discount codes for their purchases. In this episode, we will feature the following products:Ayo circadian lightingBeadgear pillows and linensBearaby weighted blanketsEberjey pajamas Hest travel pillowLumi cold water recovery tankManta sleep maskQuietOn sleeping earbudsSaunaBox home wet/steam saunaSleepys pillows and pillow insertsSwanwick blue-blocking glasses and lighting solutionsThe Sleep Solution/The Rested Child booksWithings ScanWatch Horizon sleep/fitness watchzDen personal/pet s...2023-11-2023 min

Sleep Unplugged with Dr. Chris Winter#73 - Sleep Inertia: I Can’t Wake UpIt can be hard to wake up. For some people, it is almost impossible. Sleep inertia is the medical term of an inability to awaken in the morning. In this episode we will:Define sleep inertiaDescribe how sleep inertia interacts with our homeostatic and circadian drivesUnderstand the occupational hazards of sleep inertiaPostulate what function sleep inertia might serveReview the symptoms of sleep inertiaList the causes of sleep inertia Touch upon the Sleep Inertia QuestionnaireLook at potential sleep inertia treatmentsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep S...2023-11-1325 min

Sleep Unplugged with Dr. Chris Winter#72 - Insomnia and the Gut Microbiome: Empty Stomach, Empty HeadA relatively new frontier of medicine is the exploration of the gut microbiome and its relationship to our body's functioning, health, and susceptibility to disease. The gut-brain axis represents a relatively strong relationship between the gut microbiome and our body's ability to function properly, and it has been proposed that this relationship influences sleep and risk for insomnia. In this episode we will:Define the gut microbiomeExplore the beginnings of its suspected role in neurological functioning and sleepList the three proposed pathways by which the gut microbiome interacts with the nervous systemEvaluate the role that the gut microbiome...2023-11-0632 min

Sleep Unplugged with Dr. Chris Winter#71 - Sleep and Extreme Temperatures: Hot Blooded/Cold As IceSaunas and cold-water tanks are everywhere in their personal fitness and recover space. These modalities have also been linked to improving sleep parameters, but is there any science behind the claims? In this episode, we will:Examine the use of sauna therapy and cold-water immersion (CWI) in elite athletics, and the relative adoption rate for bothDiscuss the literature linking sauna/heat therapy with improved health and longevity, particularly in the cardiovascular space, but also emerging in the cognitive health spaceDefine hormesis and link it to these therapiesExplore the role of sauna therapy as an exercise mimetic, and how...2023-10-3036 min

Sleep Unplugged with Dr. Chris Winter#70 - Sleep and Injury: Do You Really Want To Hurt Me?One of the most common questions I am asked about sleep is, "What are the adverse health consequences of inadequate sleep?" While I am quick to answer something related to cardiovascular or cognitive health, physical injury is not one that comes to mind immediately, but new evidence suggests it should. In this episode, we will:Discuss sleep mechanisms that might relate to increased injuryInvestigate how inadequate sleep may influence the immune system and inflammatory processes of the bodyFocus on cognitive changes, particularly in the prefrontal cortex, that might lend to an increased risk of injuryTouch upon concentration and f...2023-10-2335 min

Sleep Unplugged with Dr. Chris Winter#69 - Somniloquy: Keep On Talking In My SleepPerhaps the most common sleep disorder in the world is sleep talking. It most likely affects at least half of all individuals at some point in their life. With the condition being this common, there are still many misunderstandings about sleep talking. In this episode we will:Define sleep talking as a parasomniaReview the incidence of sleep talking, the hereditary nature, and how it changes over timeDifferentiate it from taking during REM sleepList the risk factors for somniloquyCategorize disorders that may lead to sleep talkingTouch upon treatment for somniloquyProduced by: Maeve WinterMore...2023-10-1627 min

Sleep Unplugged with Dr. Chris Winter#68 - Perinatal Sleep: Hey, Hey, Baby! (All Night Long)The perinatal sleep experience is often talked about in less than glowing terms. It's often a situation that is cannot be helped, it simply must be endured. In this episode, we will:Look at the common changes that occur during the pregnancy period, trimester by trimesterReview the incidence of sleep disturbances in all pregnant individualsContrast the incidence of sleep disturbances in women with psychiatric diagnoses versus women without psychiatric disordersExamine how increased sleep as well as decreased sleep during pregnancy can be predictive of depression and psychotic episodes respectivelyEvaluate some common perinatal sleep mythsEpisode Written by M...2023-10-0929 min

Sleep Unplugged with Dr. Chris Winter#67 - 20 Insomnia Pretenders: Don't Get Me WrongInsomnia is a common sleep disorder that we have discussed frequently on this podcast. It's also a disorder that can have its origins in other sleep and medical disorders. Many disorders can masquerade as simple insomnia, and knowing the true underlying cause can be the difference between solving a medical mystery and suffering needlessly. In this episode, we will:Differentiate between primary and secondary insomniaReview the medications that often disrupt sleepBreakdown the reasons sleep apnea, restless legs syndrome, and narcolepsy can confound medical providers as it pertains to insomniaTouch on paroxysmal disorders like epilepsy/seizures and migraine and h...2023-10-0232 min

Sleep Unplugged with Dr. Chris Winter#66 - Sleep and Longevity: You and I Are Gonna Live ForeverThe promise of youth eternal is ubiquitous, and is often related to some new sleep intervention. When it comes to dialing back the years, what is fact and what is fiction? In this episode we will:List the sleep variables most commonly manipulated to improve health and longevityUnderstand the relationship between the sleep, testosterone, and cortisol and its impact on insulin and endocrinological healthRevisit exercise and sleep as it pertains to longevityTouch upon lighting and how it relates to sleep and longevityReview digital technology's role in sleep and healthFinish with the relationship between deep sleep/slow wave sleep...2023-09-2530 min

Sleep Unplugged with Dr. Chris Winter#65 - REM Sleep Behavior Disorder: Wild Night Is CallingWe have touched upon REM sleep behavior disorder (RBD) in many episodes of the podcast, but it's never been the star. An individual acting out their dreams can be distressing, and understanding the disorder has many layers. In this episode we will:Describe the features of RBD and what it clinically looks likeList the characteristics of the disorder and how it fits into the parasomnia familyReview the incidence based upon ageDifferentiate primary (idiopathic) from secondary RBDTouch upon conditions that mimic RBD and why differentiating these is importantReview treatment optionsDiscuss the relationship between a diagnosis of idiopathic RBD and...2023-09-1829 min

Sleep Unplugged with Dr. Chris Winter#64 - Sleep and the Gridiron: Your Country Needs You To Play FootballIt's that time of the year again...football season. With the excitement building as rivalries renew both at the collegiate and professional level, it seems an appropriate time to look at the sleep through the lens of the sport of American football. In this episode we will:Preface the episode by considering the first athletic trainer in history, James Robinson of HarvardExplore some of the early research looking as sleep and football player/team performanceDissect the controversy regarding the actual risk of sleep disordered breathing in American football playersDifferentiate the differences between professional football sleep and collegiate sleep...2023-09-1127 min

Sleep Unplugged with Dr. Chris Winter#63 - Sleep and Anxiety: Why Worry?It's hard to have a full conversation about insomnia without bringing up the topic of anxiety, the most common psychiatric diagnosis in the world. Treating insomnia often means addressing anxiety. In this episode, we will:Introduce the concept and history of anxiety and sleepList the factors that along with anxiety, often influence sleepThink about the underlying mechanisms that relate sleep to anxietyDissect the bidirectional relationship between sleep quality and anxietyReview the initial sleep interventionsExplore the use of novel mechanisms for refractory anxiety/insomniaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter B...2023-09-0432 min

Sleep Unplugged with Dr. Chris Winter#62 - Sleep and Memory: You'll Forget About Me After I've Been GoneThe link between sleep and memory has been a compelling area of research for many years. New theories about the specific relationship between sleep and memory have recently emerged that reveal much about the roles that sleep plays in this process. In this episode we will:Touch upon the history of sleep and memory studiesReview the discovery of the glymphatic system and how it is not only involved in cognitive health but also influenced by sleepLearn how slow wave sleep/deep sleep primes our brains to learningDifferentiate the solidification/activation of memory by deep sleep versus the linkage...2023-08-2830 min

Sleep Unplugged with Dr. Chris Winter#61 - How Much Sleep Do You Really Need? Just Can't Get EnoughWithin the field of sleep science, there are few questions asked more frequently than, "How much sleep do we need?" While the answer eight hours seems to make the rounds in the media (and anything less would appear to be cause instant harm or even death), what is the answer? Is the question even answerable? In this episode we will:Evaluate how age is constantly influencing sleep needList other factors affecting sleep amount for an individual including sleep quality, activity level, previous sleep deprivation, pregnancy and illnessExplore the inherent difficulties in applying epidemiological sleep data to individual sleepersLook...2023-08-2129 min

Sleep Unplugged with Dr. Chris Winter#60 - Influencers, Experts, and Bad Sleep Advice: Would I Lie To You?Information and advice about better sleep comes from more individuals and sources than can be counted. In our current era of "fake news," it can be difficult to determine is the sleep advice or science behind what you are seeing or reading is legitimate. In this episode we will:Differentiate between misinformation, disinformation, and bullshitLook at examples of each and work towards understanding their motivations and how they can be spotted and correctedExplore the consequences of the spread of bad/harmful information, and how current media factors can accelerate the dissemination of false informationList the characteristics of information...2023-08-1432 min

Sleep Unplugged with Dr. Chris Winter#59 - Bedtime Rituals: Right On TimeOne often overlooked strategy to improve sleep and manage insomnia is to employs bedtime rituals. While most think of these as activities designed to help kids go to sleep easier, their science is deeply rooted in our sleep health. In this episode we will:Revisit the idea of circadian rhythms and why they are important for sleep health and sleep timingDefine the concept of a zeitgeber and how they work to strengthen the effectiveness of our circadian rhythm and its predictive abilityUnderstand the concept of weak and strong zeitgebers and how they relate to the actions that make...2023-08-0740 min

Sleep Unplugged with Dr. Chris Winter#58 - Lucid Dreaming: You Make My DreamsThe phenomenon of dreaming is an endless fascinating topic for many individuals, and the concept of lucid dreaming is a never-ending source of interest. What is lucid dreaming and what potential does it hold? In this episode we will:Define the concept of lucid dreamingExplore the history of the practice from its roots in ancient Hindu and Buddhist practices, to its first description by AristotleFollow the changing characteristics that define lucid dreaming from its first scientific description in 1931 (when the term lucid dreaming was coined) to the presentTouch upon seminal research exploring ways of communicating and studying the...2023-07-3138 min

Sleep Unplugged with Dr. Chris Winter#57 - Sleep and Yoga: Gotta Find A Way To FlowOver the last several decades, there has been a heightened interested in alternative therapies for sleep disorders, and the practice of yoga as a sleep solution has been frequently investigated. In this episode we will:Define yoga and outline its fundamental philosophyExplore why yoga might be uniquely situated to improve sleep parametersReview research studies exploring yoga and enhanced sleep parametersSubdivide sleep studies exploring yoga nidra or the practice of yogic sleepLook at research exploring yoga in the /pregnant/prenatal populationOutline yoga practices within the elderly/institutionalized populationEvaluate yoga as a pain-mediating intervention and determine what that means in...2023-07-2426 min

Sleep Unplugged with Dr. Chris Winter#56 - Sexsomnia: Hard To Explain Last NightAn important subset of parasomnias is sexsomnias--sexual behaviors that arise at night with little or no memory reported from the person involved. In addition to being disruptive to sleep, these behaviors bring with them heightened physical, emotional, and in some cases legal consequences. In this episode we will:Introduce and define sexsomniasExplore the relative short history of this behavior in medical literatureCharacterize was types of behaviors are seen in sexsomniasList the groups of individuals who are at risk for these behaviorsExamine the unique features of sexsomniasDescribe the numerous medical risk factors for sexsomniasProvide solutions and tips for individuals...2023-07-1740 min

Sleep Unplugged with Dr. Chris Winter#55 - Are You Sleepy or Are You Fatigued?: I'm So TiredOne of the biggest misunderstandings in medicine is the differences between sleepiness and fatigue. Add to this poorly defined terms like "tired" and "exhausted," and you have the makings for not only utter confusion, but also the basis for misdiagnoses and treatments that miss the mark completely. In this episode we will:Provide a research background examining the confusion between the terms sleepy and fatiguedAttempt to define sleepiness and fatigue and provide a physiological and behavioral foundation for their characterizationsEvaluate the misuse of the term fatigue in literature regarding excessive daytime sleepinessUse research to characterize the unique intermediate...2023-07-1039 min

Sleep Unplugged with Dr. Chris Winter#54 - Insomnia and the Five Senses: See Me, Feel Me, Touch MeThe five senses are our brain's main way of collecting information about our immediate environment. They have a powerful effect on our moods, cognition, and the way we experience the world. They are also integral to the way we sleep and deal with insomnia. I recently met Gretchen Rubin and read her latest book Life in Five Senses. In this episode, we will explore heightening and honing our five senses as a portal for improving our sleep and managing insomnia. In this episode we will:Discuss visualization and rehearsal as a means to relax and combat insomniaExplore the...2023-07-0338 min

Sleep Unplugged with Dr. Chris Winter#53 - Sleep and Green Spaces: Lay Me Down In the Tall GrassThere has been an explosion of research looking at relationships between one's proximity to nature and sleep. During the Covid pandemic, this research seemed more pressing than ever and rates of disordered sleep and mental health problems soared. In this episode, we will:Review the research linking improved sleep parameters and access to nature/green spacesList the potential sleep related benefits being in or around nature may createEvaluate the categories of benefit related to nature exposure proposed by Markevych: reducing harm, restoring capacities, and building capacitiesHighlight CO2 reduction as a harm reduction method for improving sleepConsider tress and...2023-06-2626 min

Sleep Unplugged with Dr. Chris Winter#52 - Finding the Perfect Mattress: The Bed's Too Big Without YouPerhaps the biggest single influence on your sleep is the surface that you sleep on. Choosing a mattress is a process that combines personal preference, but also an emerging body of science. In this episode, we will talk to our first guest and producer of the show Maeve Winter about her quest to find the perfect mattress for her and her boyfriend. In this episode, we will:Discuss how one uses their current sleep experience to inform how they choose their mattressIdentify what factors matter in terms of mattress selectionReview the research about firmness and temperature and how...2023-06-1927 min

Sleep Unplugged with Dr. Chris Winter#51 - Dispatches from the 2023 SLEEP Scientific Conference: A New SensationThe 2023 SLEEP meeting just concluded in Indianapolis where the greatest sleep minds come together and share the amazing academic and scientific projects and research they have been working on. I was on the ground in Indianapolis and wanted to share with you some of the more noteworthy research and data that is came out of the meeting. In this episode we will:Look at research related to the subjective impression of sleep quality and how it relates to sleep stagesExamine how circadian misalignment in kids tends to predict more food consumption even when sleep time is held constantFind...2023-06-1238 min

Sleep Unplugged with Dr. Chris Winter#50 - Is There A Case For Sleeping Pills?: I Wanted To Be WrongWhile we discussed sleeping pills on episode 11 of the podcast, there is a lot of unfinished business here. A recent conversation with a distinguished and highly educated colleague about sleeping pills made me question my practice and the practices of many providers. In this episode we will:Examine the role of cognitive behavioral therapy for insomnia patients who do not have the resources, time, or interest in participating in the therapyExplore the differences in sleep clinics in terms of the demand for these medications. Are these drugs mainly a tool for primary care doctors or do sleep medicine s...2023-06-0538 min

Sleep Unplugged with Dr. Chris Winter#49 - Sleeping Naked: Are Your Clothes Getting In The Way?The media loves to talk about sleeping naked. The topic carries just enough taboo to make it irresistible to readers. Given that up to a third of adults sleep in the buff, is there any real science to supports its sleep and health benefits? In this episode we will:Examine current research about the metabolic effects of sleeping in cooler temperatures and how being naked might support these theoriesPostulate how sleeping naked/in a cooler environment could increase brown fat composition leading to increased metabolism, weight loss, and better glycemic control/lower diabetes riskRevisit the sleep benefits of...2023-05-2932 min

Sleep Unplugged with Dr. Chris Winter#48 - Sleep and Pain: When It Hurts So BadChronic pain is a disabling problem that could affect as many as 1 out of every 5 adult Americans. It is a costly and tragic collection of disorders that often has limited and disappointing treatment options. Could sleep be a central mediator of chronic pain? Could it be a pathway for treatment? In this episode we will:Contrast the relationship between pain causing disturbed sleep with the condition of disturbed sleep itself causing painExamine study numbers showing the high incidence of disturbed sleep in patients with chronic painConsider that while many patients with disturbed sleep have concurrent depression, a much h...2023-05-2230 min

Sleep Unplugged with Dr. Chris Winter#47 - Sleep and Mouth Taping: Our Lips Are SealedNow that lettuce water and melatonin spray has had their moments, mouth taping seems to be the latest sleep social media trend that everyone is talking about. What does the evidence say about the practice? Is it legitimately helpful? In this episode, we will:Examine the functions of the nose in the respiration process (filtering, humidification, etc.)Attempt to quantify the scope of nocturnal mouth breathing, both in the sleep apnea and non-sleep apnea populationRank to incidence of mouth breathing based upon sleep stageContextualize the role in increased nitric oxide via nasal breathingEvaluate the scope of sleep apnea...2023-05-1538 min

Sleep Unplugged with Dr. Chris Winter#46 - Choosing the Right Pillow: Send Me The Pillow You Dream OnIt would be tough to argue that one of the most important factors that influence your sleep is right under your nose (literally, depending on what position in which you sleep). Our pillow plays a big role in our sleep comfort and quality. In this episode we will:Touch upon when kids should begin using pillows for their sleepLook at evidence suggesting that few people give deep consideration to their pillow and of those who do, the majority may still be making the wrong choiceList the various pillow fillings (feather, wool, latex, etc.) and their relative strengths and...2023-05-0829 min

Sleep Unplugged with Dr. Chris Winter#45 - Are You A Good Sleeper Or A Bad Sleeper?: It Was My AttitudeOur identity as either a good sleeper or a bad sleeper plays an outsized role in the development and persistence of insomnia in individuals. In this episode, we will:Explore the origins of our sleep identityList the common ways individuals decide whether or not they are "good sleepers"Introduce the Dysfunctional Beliefs and Attitudes about Sleep (DBAS) Scale, and how its components offer insight into the dysfunctional thinking that often characterizes insomnia Contrast the use of the DBAS with the Epworth Sleepiness Scale (ESS)Consider how the ESS helps to identify drive to sleep and what that means t...2023-05-0136 min

Sleep Unplugged with Dr. Chris Winter#44 - Shift Work: I Got No Time For Livin', I'm Workin' All The TimeMaybe the Rush lyric should have been, "I've got no time for sleepin'" because a huge population of people in this world participate in some form of shift work, and it takes a heavy toll on sleep, health, and the bottom line of their employers. In this episode we will:Examine the inherent sleep deficit that comes with shift workDetermine how much sleep the average shift worker is losingDebunk the idea that staying on night shift actually creates a true biological adjustmentExplore the work-related consequences of shift work sleepinessHighlight the unequal 'double burden' women engaged in shift work...2023-04-2437 min

Sleep Unplugged with Dr. Chris Winter#43 - In A Deep, Deep Sleep: Where Do You Go For Deeper Sleep?Everyone wants slow wave sleep, commonly referred to as deep sleep. It's the sleep of youthfulness. It's the sleep of performance. It's the sleep of recovery. It's the sleep through which growth hormone flows. Lots of things promise a deeper sleep, but what really delivers? In this episode we will:Revisit the reasons deep sleep is so important for optimal healthExamine the research behind exercise and deep sleepExplore the links between mindfulness and meditation and sleepDetermine if hydration plays a role in slow wave sleep enhancementLook at the surprising link between lavender and deep sleepUnderstand the role temperature...2023-04-1729 min

Sleep Unplugged with Dr. Chris Winter#42 - Severe Sleep Apnea and Treatments: Quit Holdin' Out and Draw Another BreathIn Episode 5 of the podcast, we explored the confusing entity of mild/borderline sleep apnea and the treatment confusion it causes. In this episode we look at the other end of the sleep apnea spectrum...severe sleep apnea where the only confusion is, "Why didn't your primary care doctor order a sleep study sooner?" In this episode we will:Define sleep apnea and learn how the Apnea Hypopnea Index (AHI) helps us classify an individual's sleep apnea severityBriefly touch upon other metrics being considered to grade the severity of sleep apneaLook at sleep apnea through the lens of...2023-04-1038 min

Sleep Unplugged with Dr. Chris Winter#41 - How To Shut Off Your Racing Mind: It’s Late, You Can’t Turn Out the Lights"I can't shut my mind off at night" is a very common refrain among insomnia patients. Is this a real phenomenon and if so, how does it relate to the disorder of insomnia. In this episode we will:Review the cognitive role of mental hyperarousal in insomniaExplore how mental de-arousal is an integral part of managing insomnia Learn how insomnia patients raise their level of arousal as they approach bedtime and are often cued to do so by their sleep environment.Differentiate poor sleepers who often view their racing thoughts or inner monologue as an impediment to their sl...2023-04-0330 min

Sleep Unplugged with Dr. Chris Winter#40 - Tired Sleep Advice: Got To Search For Something NewSleep tips are everywhere and the more 'surprising' the advice is, the better. While the majority of what is out there is helpful at its core, over time, these tips can distort the actual goal individuals have to develop not only healthy sleep practices, but a deeper understanding and sturdier relationship with sleep. To that end, it's important to dissect these ubiquitous instructions and figure out what they are really telling us. In this episode, we will: dive into why we are constantly ordering people to never be in bed awake, and how it can erode the positive f...2023-03-2735 min

Sleep Unplugged with Dr. Chris Winter#39 - Narcolepsy Treatments: I Want A New DrugIn episode 26 of the podcast, we began a discussion about narcolepsy...what it looks like, how it's diagnosed, and why it's so often overlooked. Diagnosis is just the first hurdle as many patients are unaware of or simply not offered the best therapies for the disorder. In this episode, we will: touch upon theories of treating narcolepsy include non-medication therapieslist the major pharmaceutical therapiesdifferentiate the mechanism of actions among these medicationsoutline the drug strategies for managing narcolepsy symptoms including excessive daytime sleepiness and cataplexylearn why so many patients are denied optimal therapy because of doctor's ignorance or insurance c...2023-03-2042 min

Sleep Unplugged with Dr. Chris Winter#38 - Coffee and Sleep: There's Too Much Caffeine In Your BloodstreamThere is no chemical on the plant more tied to sleep disruption and wakefulness promotion than caffeine. As every research paper on the plant points out in the first sentence of the manuscript, caffeine is the most widely consumed psychoactive drug in the world. The consumption of caffeine as spawned its own culture and massive business machine. In this episode we will:discover the history of caffeine research in sleeplearn about caffeine and the related methylxanthine chemicals theophylline and paraxanthineanalyze the antagonistic effects that caffeine has on adenosine signalingtouch upon the differential effects of caffeine based upon ageexplore...2023-03-1336 min

Sleep Unplugged with Dr. Chris Winter#37 - Marijuana and Sleep: The Drugs Don't Work, They Just Make You WorseThe explosion of both medicinal and recreational marijuana use (as well as its derivatives) has led to the obvious question: Does marijuana help an individual sleep better? If you pay attention to those who sell it, the answer seems to be a resounding yes...but is that true. In this episode we will:learn about marijuana and the chemical cannabinoids that are often proclaimed to be sleep-promotingunderstand that in many ways, using marijuana for insomnia is no different than other pills and its success leans heavily on how we measure sleep success...or how it "works"touch upon...2023-03-0629 min

Sleep Unplugged with Dr. Chris Winter#36 - Jet Lag: Take Your Chance on a Big Jet PlaneAnyone who has traveled a significant distance has felt the effects of jet lag...the fatigue, the altered appetite, the sleep irregularities. The science of jet lag and sleep is topic of tremendous interest both scientifically and in popular culture. In this episode we will:Define jet lag and how it relates to the circadian rhythmExamine how jet lag can influence our general and cognitive health as well as cancer riskContrast the biological difference between eastward and westward travel and how they relate to circadian advances and delaysExplore the various ways jet lag can be mitigatedUnderstand the use...2023-02-2740 min

Sleep Unplugged with Dr. Chris Winter#35 - Sleep and Cardiovascular Health: Stop Draggin' Your Heart AroundThe link between cardiovascular health and sleep is beyond compelling and is probably the most researched topic related to sleep health. This has taken on greater meaning as studies show the cardiovascular health of all age groups is declining. Recently, the American Heart Association added Sleep Health to its 'Essential 8'--a collection of the meaningful steps individuals can take to improve their cardiovascular health and outcomes. But what constitutes the relationship between sleep health and cardiovascular health? In this episode, we will:Introduce the American Heart Association's Essential 8, and how sleep health not only factors into the list, b...2023-02-2033 min

Sleep Unplugged with Dr. Chris Winter#34 - Next Position Please: The Science of Sleeping PositionsBack sleeper, side sleeper, stomach sleeper...which is the best position for quality sleep? Body position is a popular topic in the media, but how much evidence is behind the recommendations? In this episode we will: Explore sleeping positions and our ability to perceive and control themBriefly touch upon considerations like facial wrinkling and glaucoma for which there is inconclusive evidenceRevisit how back sleeping in infants is thought about currently in the relationship to SIDS and infant sleeping safety (listen to episode 32 on co-sleeping for more information)Explore body position options for pregnant womenLearn about body position and j...2023-02-1332 min

Sleep Unplugged with Dr. Chris Winter#33 - The Scientific Results Are In: CBTi is the Cure for InsomniaClickbait title comments aside, cognitive behavioral therapy for insomnia (CBTi) is the scientific gold standard when it comes to insomnia therapy. It's effective and medical governing bodies and consensus statements lauding its benefits are too many to count...but what exactly is it? In this episode, we will:Learn about the overwhelming support for the use of CBTi for the treatment of insomniaList the various medical boards and governing bodies that support it and its overall efficacy ratesUnderstand why there is often reluctance to engage in the treatment and why the work involved often makes fad treatments seem...2023-02-0638 min

Sleep Unplugged with Dr. Chris Winter#32 - Co-Sleeping: Let's Spend The Night TogetherThere are many controversial topics in the world of sleep. Not many spark more conversation and controversy than various forms of co-sleeping. In this episode we will:Define co-sleepingLearn about the various forms of co-sleeping: babies/children, pets, siblings, and spousesExamine the research about co-sleeping and SIDS as well as accidental deathLook at the various risk factors surrounding co-sleeping with babies Weigh the pros and cons of co-sleeping with petsTouch upon sibling co-sleepingConclude with the science behind couples co-sleeping and ways to mitigate the negative effectsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @d...2023-01-3037 min

The Chris Geisler Podcast#072 - Are You Getting Enough Sleep? - Dr. Chris WinterSIGN UP TO MY NEWSLETTER: www.thechrisgeisler.com ONLINE MEN'S GROUP SIGN UP: https://bit.ly/3WHLlKU Dr. Chris Winter has practiced sleep medicine and neurology since 2004, but has been involved with sleep medicine and sleep research since 1993. Author of The Sleep Solution & The Rested Child. He works with numerous professional sports organisations to help their athletes optimise sleep. Founder of the Podcast Sleep Unplugged which is ranked as one of the most popular medical podcasts in the country. The host of the Sleep.com series Sleeping Around with Dr. Chris Winter. 2023-01-301h 22

Sleep Unplugged with Dr. Chris Winter#31 - Polyphasic Sleep: Sleep The Clock AroundPerhaps no topic in sleep is more filled with more wild claims and unsubstantiated research than polyphasic sleep. The division of sleep into several distinct periods is not new. The question is, does it hold the key to enhanced health and performance? In this episode, we will:Define polyphasic and monophasic sleepLearn about the sleep of other animals and contrast their typical polyphasic sleep to the monophasic sleep of most humansFollow the history of polyphasic sleep through medieval times up through the Industrial Revolution.Explore specific types of polyphasic sleep including the Uberman Sleep Schedule and that followed...2023-01-2332 min

Sleep Unplugged with Dr. Chris Winter#30 - Catathrenia/Sleep-Related Moaning: Here She Comes Now Singing Moany MoanyIndividuals who moan or groan in their sleep are not uncommon...at least we think so. Catathrenia, the medical term for the disorder, is poorly studied and poorly understood. Despite the relative lack of public awareness, bedpartners everywhere are keenly aware of the disorder. In the episode we will:characterize catathrenia as a breathing disturbance (or parasomnia) distinct from snoring and sleep talking (somniloquy)revisit the initial description of the disorderconsider the consequences of nocturnal moaningdiscuss the qualities of the nocturnal vocalizations that distinguish catathreniaattempt to describe the characteristics of catathrenicslist the risk factors for and conditions associated...2023-01-1627 min

Sleep Unplugged with Dr. Chris Winter#29 - Snoring: The Sound That Drives Us Out of Our HeadsSnoring is a common sleep problem that affects many individuals either directly or indirectly. There is a significant amount of confusion around the topic of snoring as it is often mentioned in the same breath with sleep apnea. Snoring is it's own entity with its own unique pathophysiology, risk factors, and treatments. In this episode you will:Glimpse at some historical perspectives of snoringLearn about the scope and demographics of those who snoreList the causes of snoring and where they exist anatomicallyExplore the risk factors for snoringEvaluate the numerous consequences both inside and outside of healthTouch upon the...2023-01-0938 min

Sleep Unplugged with Dr. Chris Winter#28 - The 9 Ps of InsomniaIn 1987, Arthur Spielman put forth a model for understanding insomnia that came to be known as the 3-P Model. It laid out the progression of the disorders in 3 steps: Predisposing factors, a precipitating event, and perpetuating influences. In this Insomnia Monday episode of the podcast, we expand the model to include 9 "Ps" and explore each. In this episode, you will:Learn about the original 3-P model including predisposing factors for insomniaUnderstand how caregivers can preindoctrinate (or parent) in a way that increases insomnia likelihoodList common insomnia precipitantsExplore the crucial role panic plays in insomnia originationBriefly touch upon sleeping...2023-01-0238 min

Sleep Unplugged with Dr. Chris Winter#27 - The 2022 Sleep Unplugged AwardsIt has been a truly incredible year for the Sleep Unplugged podcast. In operation just over six months, the success of the podcast is both exciting and humbling. As we come to the end of the year, the podcast wants to shine a light on some of the brightest stars within the field of sleep and give their work some much earned praise.This year's Sleepy Award winners are:Social Media Warrior Dr. Anne Marie Morse (@DAMMGoodSleep)Best Insomnia Advice Dr. Brandon Peters (@BrandonPetersMD)Sleep Outsider Award Diane Macedo (@SleepFixMethod, @dianermacedo)Sleep Van...2022-12-2638 min

Sleep Unplugged with Dr. Chris Winter#26 - Narcolepsy: The Rare Sleep Disorder That Isn'tGiven that approximately 1 in 2000 people in the United States has narcolepsy, and their symptoms are so dramatic, there is a good chance you know someone with this disorder. Narcolepsy is fundamentally a debilitating, lifelong disorder of excessive sleepiness and sleep dysregulation. In this episode, we will:define narcolepsy and learn how it presents in individualstrace the pathophysiology of the chemical disorder related to orexin/hypocretin dysfunctionlist the 5 main diagnostic characteristics of the disorderdifferentiate the causes (hereditary, autoimmune) of narcolepsyoutline the diagnostic pathway and the pitfalls of narcolepsy testinglearn how diagnostic momentum applies to the diagnosis of narcolepsybriefly touch u...2022-12-1939 min

Sleep Unplugged with Dr. Chris Winter#25 - Temperature and Sleep: In the Cold Cold NightWe have been dancing around this topic since pretty much the beginning of Sleep Unplugged. Sleep and Menopause...Circadian Rhythms...Insomnia...even some of the products in the holiday gift guide referred to temperature, but why? What is the relationship between temperature and sleep? In this episode we will:Learn why humans and many animals display nesting behaviors designed to warm up prior to bedUnderstand the classic sleep research protocols exploring the "warm bath effect"Follow the process of sleep initiation and falling core temperature, and how this affects sleep quality, depth, and continuityContrast the core temperature changes w...2022-12-1227 min

Sleep Unplugged with Dr. Chris Winter#24 - Alcohol and Sleep: Raise a Glass to Terrible RestThere may be no topic in sleep that is more studied yet often misunderstood than alcohol. Even a casual overview of popular media is full of references relating alcohol and peaceful relaxation and easy sleep. Is there truth to this depiction? Can alcohol share a space with healthy sleep? In this episode we will:Examine the numbers of people using alcohol to help with sleep and insomniaExplore the neurotransmitters affected by alcohol intoxication and how they relate to the chemistry of sleepDetail the ways in which alcohol affects sleep architectureCompare the differences between the first and second halves o...2022-12-0532 min

Sleep Unplugged with Dr. Chris Winter#23 - Light and Sleep: The Legend of Blue LightWhen it comes to healthy sleep, plays a huge role. The discussion often vilifies light, in particular blue light, but is it always bad? In this episode we will:Discuss light's role in the regulation of our circadian rhythm and by proxy, sleep.Understand the anatomy of how light interacts with the eye/retina, the suprachiasmatic nucleus, the pineal body, and eventually creates melatonin suppressionUnderstand how blue light came to be acknowledged as the fundamental light color of this processDifferentiate light quality and light intensity and further differentiate light intensity at the source (lumen) and destination (lux)Find...2022-11-2828 min

Sleep Unplugged with Dr. Chris Winter#22 - Holiday Sleep Gift Guide ExtravaganzaWith the holidays around the corner, I have reached out to my favorite sleep product companies as well as my favorite sleep experts to get product recommendations, discount codes, and all kinds of weighted blankets, ear plugs, cooling units, and sleep hoodies to try out. Buying gifts for people this time of year can be difficult, so I'm making it easy for you. Who wouldn't want a gift that encourages better sleep. In this podcast we will look at the following:Ayo circadian lightingBearaby weighted blanketsChilipad/DockPro bed cooling unitDēp Slēpwear cooling bed clothingDodow sleep/breathing de...2022-11-2139 min

Sleep Unplugged with Dr. Chris Winter#21 - Sleep and Food: You Sleep What You EatNutrition and food are big topics within sleep circles. What can I eat to support great sleep? In this episode we will:Learn about the amnio acid tryptophan and what food contain high levels.Debunk the myth that turkey contains high levels of tryptophan, and thus is the reason why you fall asleep after eating turkey on ThanksgivingOutline the steps in melatonin synthesis, beginning with tryptophan being facilitated by calcium and insulin levels in the bodyList the various enzymes and chemicals that catalyze the steps of melatonin synthesis, and the nutrients that support themHighlight foods that are sources...2022-11-1426 min

Sleep Unplugged with Dr. Chris Winter#20 - Paradoxical Insomnia: The Insomnia You've Never Heard OfThere is nothing in the realm of sleep medicine that creates more confusion (both among patients and providers) than paradoxical insomnia. Known by many terms over the years, paradoxical insomnia (or sleep state misperception) is at once common and rare, This is unfortunate because more awareness could improve the overall recognition and diagnosis or insomnia as well as improve treatment outcomes. In this episode we will:Review the definition and incidence of insomnia disorderExplore the inherent problems that result from patient sleep reporting (sleep latency, sleep duration, etc.)Describe the origins of sleep state misperception and how it...2022-11-0742 min

Sleep Unplugged with Dr. Chris Winter#19 - Nightmares and Night Terrors: Whatever You Do, Don't Fall AsleepOn this special Halloween edition, we will wander into the dark and terrifying forest of nightmares and night terrors. In this episode, we will:Explore the origin of the term nightmareDifferentiate nightmares from bad dreams and learn what constitutes the diagnosis of nightmare disorderList other REM-related parasomnias besides nightmare disorder (like isolated sleep paralysis (Episode 16), REM Behavior Disorder, and catathreniaCharacterize the prevalence of nightmares and nightmare disorder as well as its risk factorsLook in depth at treatments in particular Image Rehearsal Therapy and the newer Targeted Memory Reactivation techniqueName medications sometimes employed in nightmare disorder therapyDefine night terrors...2022-10-3133 min

Sleep Unplugged with Dr. Chris Winter#18 - Daylight Saving Time: What Exactly Are We Saving?Twice a year, daylight saving time takes center stage as we talk about it, worry about it, plan for it, and either rejoice or renounce its very existence. Now, as the United States government debates whether or not to legislate an end to the practice, let's take some time to explore the topic. In this episode we will:explore the origins of daylight saving time and its particularly unique history in the United Statesunderstand the reasons for not only implementing the practice of daylight saving time as well as the reasons why it has persisteddifferentiate the various aspects...2022-10-2434 min

Sleep Unplugged with Dr. Chris Winter#17 - The Truth About NappingHas there ever been a topic more fraught with misunderstanding and misinterpretation than napping. Should we nap? Should we not nap? What if I can't nap? This episode will cover it all. In this episode we will:Understand how napping can benefit our health and performanceEvaluate how in some populations, excessive napping can be a marker of poor healthLearn how napping can be employed to supplement nocturnal sleep and repay sleep debtFind out the ideal way to structure the environment and timing of napsRecognize when napping may be a sign of poor health.Produced by: Maeve Winter 2022-10-1736 min

Sleep Unplugged with Dr. Chris Winter#16 - Sleep Paralysis: There's a Demon In My BedAlmost half of all people will experience the terrifying feeling of awakening from sleep unable to move. Sleep paralysis has its roots deep in history and separating fact from lore is not always easy. this this episode we will:explore the history and mythology surrounding sleep paralysis, the night hag, incubus/succubus, and the origin of the term nightmarecontrast different cultural interpretations of sleep paralysis as well as the various treatments believed to ward off the conditionexplore the incidence of the disorder both as an isolated phenomenon as well as a chronic statedescribe the various ways in which...2022-10-1035 min

Sleep Unplugged with Dr. Chris Winter#15 - Insomnia: Waking Up At NightWhen it comes to sleep, I'm not sure there a topic that frustrates more than waking up at night (sometimes referred to as sleep maintenance insomnia). The struggle to make it from bedtime to wake can be a long and tortuous journey for some. In this episode we will:explore the history of sleep and nocturnal awakenings define the prevalence of nocturnal awakenings in the adult populationunderstand both the definition of arousal and its relationship to awakeningsinvestigate the concept of sleep efficiency, how it relates to sleep expectation versus sleep need, and how this itself can lead to in...2022-10-0334 min

Sleep Unplugged with Dr. Chris Winter#14 - Circadian Rhythms: Time May Change MeEven though circadian rhythms seem initially to be exclusively linked to our sleep, these primitive timing mechanisms reach back to virtually the dawn of life as we know it. Understanding circadian pathways lays the groundwork for not only understanding circadian disorders like jet lag and shift work, but also for understanding how to optimize our own health. In this episode we will:define circadian rhythmsunderstand the mechanisms in the nervous system that govern circadian rhythms and biological timingfind out about some of the early pioneers of circadian science and how their experiments helped to shed light on intrinsic...2022-09-2636 min

Sleep Unplugged with Dr. Chris Winter#13 - Restless Legs Syndrome: You Gotta MoveRestless Legs Syndrome (RLS) is a unique and relatively common sleep disorder that quietly affects the sleep of 15% of individuals (by some generous accounts). Despite its initial description dating back to 1672, it still remains somewhat of a mystery--suffered miserably by many but often missed as a sleep diagnosis. In this episode, we will:learn the unusual history of the multiple 'discoveries' of RLSgive an overview of the symptoms of RLS and the varied ways in which they are described and experienceddissect the diagnostic criteria of RLSdifferentiate primary RLS from secondary RLSlist the risk factors for RLS including low...2022-09-1939 min

Sleep Unplugged with Dr. Chris Winter#12 - Sleep and Athletic Performance: Major League SleepThe intersection of sleep and athletic performance, relatively speaking, is a new frontier. In the last two decades, the interest in how sleep optimization can improve achievement within sports has exploded. In this episode I will discuss:the history of how sleep has been looked at in sports and the earliest observations on the subjecthow I became interested and eventually involved with research in sleep and sportthe story behind my initial studies with Major League Baseball and travelthe topic of circadian advantage and how we measured it over ten years of Major League Baseball gameshow chronotype seems to...2022-09-1236 min

Sleep Unplugged with Dr. Chris Winter#11 - Sleeping Pills: Sleeping With The EnemyAs a sleep physician, I am constantly confronted with sleeping pills and the misunderstanding that seems to be inherent to their existence. While I do feel like there are specific instances where sleeping pills are helpful, I think the vast majority of sleep experts and behavioral sleep therapists would generally frown upon their use. In this episode, we will cover:why I feel sleeping pills are largely unnecessary, particularly given the fact that everyone sleeps (Episode 2)to whom these pills are marketed and how ad prey upon fear of sleeplessness as a means to create a market for...2022-09-0538 min

Sleep Unplugged with Dr. Chris WinterBonus: Behind the Scenes of Sleeping AroundIn January of 2015, I spent the night in a haunted hotel in Oklahoma City and wrote about the experience in The Huffington Post. That would begin a series of articles I called "Sleeping Around" where I explored unusual sleeping situations and what they could teach us about our own sleep.In 2020, I began working with Sleep.com to create content for their new website completely devoted to sleep and topics surrounding it. One day, Sam Bennett, their senior vice president of marketing asked me what my dream sleep project would be. Easy. I want to ma...2022-09-0135 min

Sleep Unplugged with Dr. Chris Winter#10 - Alarm Clocks: Starting Your Day RightAlarms clocks may be responsible for the most dreaded sound in our lives. Despite their constant presence, how do you choose the right alarm for your circumstances and maybe more importantly, how does that alarm fit into a healthy morning routine?In this episode we will cover: the definition of sleep inertia and why some people struggle to wake up in the morningthe science behind the different types of sounds alarm clocks utilize and which tend to awaken individuals more effectivelythe circadian influence of alarm clocks that utilize lightsthe ‘Snooze Button’ and should you use itstrategies for u...2022-08-2938 min

Sleep Unplugged with Dr. Chris Winter#9 - The Controversy Surrounding School Start TimesStudents everywhere are beginning to head back to school soon, so in this Back-To-School episode, I examine the ongoing school start time debate in this country. In the United States, the vast majority of middle and high school students start school early and thus do not have access to adequate sleep. In this episode, we will:identify the healthy range of sleep school-aged and high school students requiretarget the biggest threats to the sleep opportunity of school studentsexplore the nature of the school start time debate and the organizations/studies supporting the changeexplain the factors that tend to...2022-08-2229 min

Sleep Unplugged with Dr. Chris Winter#8 - Trendy Sleep Topics: Orthosomnia, Sleep Divorce, and Revenge Bedtime ProcrastinationIn the late 1990's, Dr. James Maas coined the phrase "power nap" and since that time, there have been many trendy sleep terms. In this episode, we discuss three popular sleep concepts and the stories/science behind them. In this episode we will:define the term orthosomnia and learn more about the concept's originsunderstand how orthosomnia applies to the greater concept of sleep monitoringexplore what a sleep divorce entails and the difficulties with the termdissect the reasons why couples may choose to sleep apart, and how this can ultimately fail to address serious underlying medical conditionstouch upon relationship p...2022-08-1529 min

Sleep Unplugged with Dr. Chris Winter#7 - Why No One Cares Your Child Is SleepyAfter sleep apnea, narcolepsy is the most common cause of excessive sleepiness in sleep clinics across the country. A large portion of the nearly 200,000 people who have narcolepsy in this country alone are children and teenagers. As these individuals struggle with disabling sleepiness, why is their plight (a treatable plight) largely ignored? In this episode, we will:define narcolepsy and look briefly at its originsrecast the image of a narcolepsy patient from something cartoonish and unhelpful to a real person with an unfathomable degree of sleepinesscontrast the disability of sleepiness with other "seen" disabilitiesexplore why disorders...2022-08-0835 min

Sleep Unplugged with Dr. Chris Winter#6 - The Trauma of InsomniaIn episode 2, I talked about what insomnia was not--namely sleep deprivation. In this episode, we begin to explore what insomnia is and who is most at risk. I also explore the unique role of trauma both as a precipitant, but also a perpetuator of insomnia. In this episode we will:revisit how insomnia differs from sleep deprivation and why confusion between the two creates therapeutic problemsexamine risk factors for developing insomniareview studies that demonstrate insomnia patients are generally sleeping relatively normal amountsuncover studies that reveal that insomnia patients generally do not share identifiable sleep study deficienciesunderstand why insomnia p...2022-08-0131 min

Sleep Unplugged with Dr. Chris Winter#5 - Mild Sleep Apnea: Death By CPAPSleep apnea constitutes the lion's share of the diagnoses sleep clinicians see in their clinics. One of the most misunderstood and poorly managed conditions I see is mild sleep apnea, or individuals who generally have 5-15 breathing problems/hour. In this episode we will:start with the basics of sleep apnea: What is it?understand the difference between obstructive and central apneadefine what constitutes and apnea (or hypopnea) and how those tallies are utilized to arrive at not only a diagnosis, but a severity designation for the conditionlook at the literature and why some experts advocate treating mild...2022-07-2540 min

Sleep Unplugged with Dr. Chris Winter#4 - White Noise and SleepWhite noise is everywhere, and it's association with sleep has been discussed for decades. But what exactly is white noise, and does it play a role in optimizing sleep?In this episode we will cover: the science of white noise and what it representshow the history of white noise machines has evolvedrelationships and research looking at white noise, sleep, memory, and cognitionthe recent research linking white noise to brain damagethe emergence of pink noise and how it differs from white noisedifferences between other "colors of noise" specifically purple/violet, grey, brown, and blue.binaural beats, what t...2022-07-1834 min

Sleep Unplugged with Dr. Chris Winter#3 - Sleep and Menopause: Why Don't We Talk About This More?When I wrote my first book The Sleep Solution: Why Your Sleep Is Broken and How To Fix It, I made the decision to cut the chapter on menopause because of length. I have regretted that decision ever since. It is by far and away the most common question I get asked about the contents. "Is there a chapter about menopause?"No, but there is a podcast episode entirely devoted to the topic. In this episode we will cover: the basics of menopause and how it affects sleepsome data that tries to understand the impact menopause h...2022-07-1136 min

Sleep Unplugged with Dr. Chris Winter#2 - Insomnia: It's Not What You Think It IsInsomnia treatment in this country is hindered by one simple fact - very few people really understand what insomnia is and how it is defined, including many physicians who treat adults and kids with insomnia. In this first (of many) episodes about insomnia, we will:start with the basics of insomnia definitions: What is insomnia?understand that insomnia is not and individual who "can't sleep"touch upon the academic definitions of insomnia and how they can often take away from the patient problems by arbitrarily relying on useless timeframe parameterslearn (via a story that admittedly goes o...2022-07-0428 min

Sleep Unplugged with Dr. Chris Winter#1 - Welcome/Introduction to Sleep UnpluggedThere are few things more universal and fun to talk about than sleep. We all do it, and it impacts everyone's health and sense of wellness. For the last 30 years, I have been involved in some way or another with sleep. I began studying sleep as a researcher in the early 1990s and am now a neurologist who specializes in treating sleep disorders in adults and kids. In this episode, I share a bit about my background in sleep science and how I have come to spend three decades in the field. Future episodes will include:practical sleep...2022-06-2733 min