Sleep Unplugged with Dr. Chris Winter

"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 sleep versus normal sleepers who do not. See mindfulness as the countermeasure to our culture's propensity to stress mental escalation while ignoring techniques for de-escalationList some methods, including the use of biofeedback devices, for practicing how to manage a racing mindTouch upon the idea that the "racing mind" is something to embrace, not fearProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Sleep 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 feelings and impact resting can have in our lives.push back against techniques that promise faster sleepdispel the myth of fluid restriction at night and why hydration restriction is not only unhealthy, but also largely ineffectiveevaluate the idea that delaying caffeine intake scientifically reduces a mid-afternoon 'crash' and overlay his theories on the two-process model of sleep/wakefulnesslearn how going to bed at the same time every night might be unhelpful over timeexplore the idea of not watching television 2 hours prior to bed and why that is an impractical notion for most peopleunderstand why sleep hygiene alone is not likely to fix a significant sleep problembriefly touch upon the current fad of mouth taping, it's like of rigorous scientific backing, its academic opposition, and how medical trends (sometimes dangerous ones) are perpetuatedProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

In 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 company denials/red tapebriefly touch upon the obstacles involved specifically in narcolepsy careProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

There 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 the negative effects of caffeine on sleep including new research on its effects on REM sleepdetail the research looking at the timing of caffeine ingestion related to bedtime and how its effects may be more prolonged than most thoughtuncover the reality about the wakefulness effects of caffeine and the facts that predict it.break down the caffeine and performance findings of the International Society of Sports NutritionProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

The 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 older research about marijuanalearn the differences between transient sleep effects and the sleep effects of long-term useexplore cultural conversations and myths about marijuana use, in particular that it's helpful in pregnancydiscover the misperceptions surrounding marijuana use in collegeuncover how the bottom line of some studies can be affected by pharmaceutical companies trying to develop novel sleep therapieslook ahead to potential therapies for conditions like REM behavior disorder and Restless Legs SyndromeProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Anyone 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 of light exposure to lessen the impact of jet lag and how the timing of light relates to our body temperature curveLearn about the use of melatonin as a toll for jet lag mitigationTouch upon how caffeine and napping can be jet lag strategiesCharacterize the merits of hypnotics for travelDiscover the surprising relationship between fasting and jet lagConclude with the folly of alcohol as a jet lag strategyProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

The 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, but directly affects the other seven items.Trace the long history of sleep being associated with coronary artery disease.Explore the relationship between sleep and stroke riskUnderstand the mechanisms of increased atherosclerotic plaque burden in people getting inadequate sleepLearn about the relationship between inadequate sleep and  elevated blood pressure/"non-dipping," and how sleep extension may improve those measurementsCharacterize the increased risk or arrhythmias in patients with sleep=related breathing disorders and their underlying mechanismsProbe the link between inadequate sleep and systemic inflammation and how these changes can be permanentTouch upon the topic of poor sleep and impaired glucose homeostasisConclude with looking at the confusing relationship between insomnia and cardiovascular diseaseProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Back 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 joint painExamine the role that body position plays in GERD and the mechanism behind the recommendationsEvaluate the evidence for improved cardiovascular functioning based upon sleep positionCritique the 2015 study linking Alzheimer's disease risk to sleeping position and its relevance to humansTouch upon ways adults can improve sleep apnea, snoring, and GERD via sleeping position technology.Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Clickbait 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 appealingEvaluate why sleep education is generally felt to be the foundation of CBTiDefine cognitive restructuring and how thinking about sleep can reinforce positive and negative thoughtsLayout the tenets of stimulus control therapy and how they affect individuals with insomniaContrast the various methods of relaxation techniquesHighlight physician and clinicians with special training in CBTiProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

There 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: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!