Sleep Unplugged with Dr. Chris Winter

Chris Winter

No holds barred, unscripted discussion on a wide range of sleep topics - from sleep disorders to current research and controversies in the field. No topic is off limits! Dr. Chris Winter is a clinician, a board certified neurologist and double boarded sleep specialist with 30 years of clinical experience. He is the author of The Sleep Solution and The Rested Child, and is a popular consultant and speaker, working for many professional sports teams. He is well known for his unique perspective and ability to demystify sleep, all of which he brings to Sleep Unplugged.

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Our Editor's Take

Sleep Unplugged with Dr. Chris Winter is a podcast for people struggling with slumber. The show is for those having issues falling asleep, staying asleep, or feeling rested. Dr. Chris Winter provides his expert advice and the latest research on the topic.

The podcast host discusses anything from white noise to revenge bedtime procrastination. He explains why women have disrupted sleep in menopause and offers ways to combat that. Dr. Winter also dispels myths about sleeping and provides better ways to wake up. Most of the time, the host focuses his advice on natural solutions. While there are pharmaceutical options, he believes these should be the last resort.

The Sleep Unplugged podcast host began working in the field of sleep in 1993. In college, Dr. Winter could get credits by joining medical research. That's where the host discovered his passion for sleep during a sleep apnea study on pigs. When Dr. Winter started medical school, he joined a neurology sleep lab at Emory. Later, the physician advanced to be a neurology resident. But his fascination with sleep didn't waver. That led to a sleep fellowship, and Dr. Winter became the director of a sleep clinic in Charlottesville in 2004. The doctor is still a part of that private practice.

Dr. Winter also worked with numerous athletes in the NHL, NFL, NBA, and more. He shares this extensive experience on his podcast. He provides a free resource for people who need help but can't attend his medical office.

The episodes of Sleep Unplugged with Dr. Chris Winter simplify complex ideas. Dr. Winter understands that most of his audience has no medical training. So, he explains theories, treatments, and disorders in clear terms. Dr. Winter explains why he doesn't like prescribing sleeping pills and how they get overused. He explains the circadian rhythm and how people can use it for their benefit. There are podcast episodes about restless leg syndrome, sleep paralysis, and napping. Along with explanations, Dr. Winter also provides actionable advice for his audience.

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Health & FitnessHealth & Fitness

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100 Surprising Tips, Tricks, Hacks, and Secrets for Amazing Sleep: Here's a List

100 Surprising Tips, Tricks, Hacks, and Secrets for Amazing Sleep: Here's a List

To celebrate the 100th episode of the Sleep Unplugged podcast, here is a all-encompassing list of 100 habits and good practices healthy sleepers employ. How many are you currently following? In this episode we will:Highlight ways to improve your sleepThink about items that might indicate your sleep is not optimizedEvaluate our habits, activities, food, and attitudes around sleepUse these 100 tips as a proactive guide for improving sleep and knowing which previous episodes of the podcast might be helpful to listen to (or review)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Episodes

100 Surprising Tips, Tricks, Hacks, and Secrets for Amazing Sleep: Here's a List

100 Surprising Tips, Tricks, Hacks, and Secrets for Amazing Sleep: Here's a List

To celebrate the 100th episode of the Sleep Unplugged podcast, here is a all-encompassing list of 100 habits and good practices healthy sleepers employ. How many are you currently following? In this episode we will:Highlight ways to improve your sleepThink about items that might indicate your sleep is not optimizedEvaluate our habits, activities, food, and attitudes around sleepUse these 100 tips as a proactive guide for improving sleep and knowing which previous episodes of the podcast might be helpful to listen to (or review)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#99 - Dementia and Sleep: Because I Don’t Remember

#99 - Dementia and Sleep: Because I Don’t Remember

In episode 62, we began to look at the role sleep plays in memory. In episode 65, we looked at the condition REM behavior disorder and how this neurodegenerative condition is often associated with telling sleep disorders. We continue both of these dialogues in this episode. In this episode we will:Look at research linking sleep disorders and inadequate sleep to dementiaSingle out Lewy body dementia as a particular concern when sleep is chronically disruptedDetermine how much sleep seems to be optimal when it comes to dementia preventionExamine other sleep-adjacent factors (exercise, sedentary habits) that tend to predict dementiaDiscuss theories as to why sleep and dementia are linkedUncover the vague nature and lack of evidence supporting how we manage the sleep of dementia patientsShow the lack of evidence supporting bright light therapy in managing sleep issues in dementia patientsList some best practices when it comes to helping patients with dementia sleep betterProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#98 - Insomnia and Belief: You Only Perceive What You Believe

#98 - Insomnia and Belief: You Only Perceive What You Believe

One of the aspects of insomnia that can be both a perpetuating factor and and target for treatment is exploring dysfunctional beliefs. In this episode we will:Explore different types of insomnia beliefsUnderstand how these beliefs impact insomnia therapyLook at the relationship between dysfunctional sleep beliefs and depression and alcohol abuseExamine sleep beliefs in the general public as well as younger/university populationsDetermine ways in which these beliefs can be targeted in insomnia therapyProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#97 - Nightmare Disorder: Nights So Cruel I Thought I'd Die

#97 - Nightmare Disorder: Nights So Cruel I Thought I'd Die

Dreams happen, and unfortunately, sometimes those dreams are nightmares. For most, these terrifying nights are few and far between. For a small few, nightmares become a frequent and unwanted nighttime norm. In this episode we will:Revisit parasomnias, in this case nightmare disorder, and determine what defines itDifferentiate this disorder from night terror/sleep terror disorderExplore the epidemiology of the problemList its underlying causesReview the medications often used to treat the problemDiscuss other treatment options often employed in the disorderProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#96 - Narcolepsy Stories: My Patience Has Reached Its End

#96 - Narcolepsy Stories: My Patience Has Reached Its End

Narcolepsy is a misunderstood medical disorder and as such, it generates some fascinating stories and anecdotes when you treat narcolepsy. In this episode we will:Discuss the difficulties narcolepsy patients go through just refilling their medicationsDissect the idea of narcolepsy patients and abuse of their drugsEvaluate the enthusiasm the medical community has for the treatment of narcolepsyConsider some of the less obvious obstacles narcolepsy patients faceUnderstand the difficulties with the depictions created of narcolepsy patientsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#95 - Sleep and Breath: Every Breath You Take

#95 - Sleep and Breath: Every Breath You Take

The 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 breathing technique called Deerga Sawasam ("Three-part breath")-Link these breathing techniques to the engagement of the parasympathetic nervous system, instrumental in reducing anxiety and relaxing into sleep-List various research studies looking at the positive effects of pranayama in terms of lowering anxiety/stress and improving sleep-Add this to our sleep toolbox as an accessible method for calming our minds and preparing for restful sleepWritten by: Maeve WinterProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#94 - Grounding and Sleep: I Felt The Earth Beneath My Feet

#94 - Grounding and Sleep: I Felt The Earth Beneath My Feet

Though widely regarded as pseudoscience for many years, there has been a recent resurgence in the practice of earthing/grounding. This practice aims to dissipate excess electrical charge and reestablish electrical homeostasis. While the act of grounding is common practice in high voltage appliances, is it really necessary of beneficial in the human body when currents are miniscule in comparison. In this episode, we will:Explain the concept of grounding in modern electrical wiringDiscuss the electrical nature of the human bodyReview studies claiming physiological changes in grounded individuals such as increased ferritin and lower blood glucose levelsEvaluate studies showing grounding effects on blood pressureUse stress as a sleep surrogate and review available literature of the effects of grounding on stress in both animal and human modelsSwitch to pain as a potential sleep disruptor and discuss the studies showing reduced pain and faster recover via groundingTouch on the large limitations of this small body of research and the ways in which bias and poor study construction can influence resultsDispel concerns about the "dangers" of groundingProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#93 - 10 Strange Insomnia Treatments: Rock Yourself to Sleep

#93 - 10 Strange Insomnia Treatments: Rock Yourself to Sleep

There are no shortage of insomnia treatments and we have covered many on this podcast. In honor of April Fool's Day, we spotlight 10 unusual treatments and continue our yearly tradition of sharing the funniest listener comments about the show. In this episode we will:Discuss biofeedback as a potential insomnia therapyEvaluate the act of rocking or vibration as a sleep-inducing actionLook at various mental tricks like pretending your alarm has just gone offTouch upon visualization techniques involving rising warmth or light passing through the bodyReview acupuncture as an insomnia therapyList the benefits of a clean roomFind ways the direction of your bed might be influencing your sleepProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#92 - Sleep and Nicotine: I’d Have Another Cigarette But I Can’t ‘Sleep’

#92 - Sleep and Nicotine: I’d Have Another Cigarette But I Can’t ‘Sleep’

When it comes to substances affecting sleep negatively, it seems alcohol and caffeine hog all of the spotlight. But what about nicotine? While the number of younger individuals who smoke is declining, the advent of vaping and oral nicotine pouches is rising, and the effects on the sleep of the users is not positive. In this episode we will:Examine the effects of nicotine on sleepLook at the effects of nicotine withdrawal on sleep metricsUnderstand the potential bidirectional relationship of effectCompare the effects with other stimulants and chemicalsEvaluate the potential nicotine dose effect on sleepTouch upon the effect of nicotine on sleep spindle activity and how that might impact memoryProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#91 - Drowsy Driving: Asleep at the Wheel

#91 - Drowsy Driving: Asleep at the Wheel

In 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 Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#90 - Sleep and Hospitality: Gotta Hurry On Back To My Hotel Room

#90 - Sleep and Hospitality: Gotta Hurry On Back To My Hotel Room

One 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" philosophyTouch on hospitality research that supports their patrons wanting an enhanced physical environment, and better interactions/outcomes, and how focusing on sleep can achieve this goalExamine the physical space of the hotel room and understand how its appointments affect sleepGo beyond the hotel room to look at food menus, fitness club offerings, and spa treatments as means to improve sleepThink about the potential hotel/sleep industry partnerships with the hotel the ideal proving grounds for emerging sleep products and technologyProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#89 - Circadiansomnia: I Was Up Before The Dawn

#89 - Circadiansomnia: I Was Up Before The Dawn

Over 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: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#88 - Weighted Blankets: Pushing Down On Me, Pressing Down On You

#88 - Weighted Blankets: Pushing Down On Me, Pressing Down On You

Weighted 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 blankets might help treatProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#87 - Sleep Masks: I'll Wear a Mask for You

#87 - Sleep Masks: I'll Wear a Mask for You

A 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 eye masks and episodic learning/memoryDiscuss the improvement of sleep in pregnant women who wear sleep masksDifferentiate the various types of masks that are available for individuals to choose fromProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#86 - Sleep and Bedding: Lay Me Down In Sheets of Linen

#86 - Sleep and Bedding: Lay Me Down In Sheets of Linen

Picking 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 make if feel more upscaleProvide an overview of polyester, perhaps the fabric with the biggest quality range in the bedding spaceConsider silk and how it might be the best fabric for sensitive skin or for people with certain dermatological conditionsDiscuss the cooling nature of bamboo and its low impact on the environmentLargely ignore flannel as a bedding abominationTouch upon Tencel and its unique textural propertiesProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#85 - Insomnia and Fear: So Scared to Sleep

#85 - Insomnia and Fear: So Scared to Sleep

It'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 both in insomnia and how it functions as a central target in CBTiConsider how some aspects of CBTi can often create fear as well as alleviate itLook at the insomnia cycle within social media and popular media and how it creates its own fearUnderstand the role of fear and the fear response amplitude within our neural circuitry as a potential risk factor for developing insomniaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#84 - Sleep and Smart Phones: No One’s Answering

#84 - Sleep and Smart Phones: No One’s Answering

The 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 of phone use at night that may explain the detrimental effectsReview the impact curtailing cell phone use at night can have one sleepProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#83 - Brain Fog and Sleep: There's Someone In My Head, But It's Not Me

#83 - Brain Fog and Sleep: There's Someone In My Head, But It's Not Me

While 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 assessmentList some potential brain fog interventionsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#82 - Exploding Head Syndrome: Exploding In The Night

#82 - Exploding Head Syndrome: Exploding In The Night

If 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 WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

#81 - Insomnia and Social Isolation: We’re Afraid To Be Alone

#81 - Insomnia and Social Isolation: We’re Afraid To Be Alone

In 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 the role of work/workplace environment on sleep through the lens of social isolationProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinterBluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!