Explorez tous les épisodes du podcast Sleep Unplugged with Dr. Chris Winter
Plongez dans la liste complète des épisodes de Sleep Unplugged with Dr. Chris Winter. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
Rows per page:
50
1–50 of 200
Titre
Date
Durée
#115 - Insomnia and Sleep Debt: Pay It Back
02 Sep 2024
00:24:39
There is no topic in sleep more likely to incite a riot between sleep experts than the concept of a sleep debt. Does it really exist? Can a sleep debt ever be repaid? If so, how long? In this episode, we will:
Define sleep debt
Examine a new population study on the effects of sleep debt on cardiovascular risk
Attempt to consolidate the available research into guidelines for dealing effectively with sleep debt
Differentiate between sleep debt responses in insomnia sufferers and sleep deprived individuals
Touch on how accurately understanding personal sleep need directly impacts sleep debt
We have touched on inflammation as a central pathway connecting sleep disorders and dementia (episode 99), injury (episode 70), pain (episode 48), and cardiovascular disease (episode 35). In this episode, we shine the spotlight directly on inflammation and learn how it is connected to sleep. In this episode we will:
Examine the reciprocal relationship between inflammation and sleep
Understand how cytokines play a role in the inflammatory cascade, but also in sleep regulation
Learn the circumstances that tend to raise cytokine levels, including sleep deprivation, sleep disruption, and excessive sleep
Explore severe situations of sleep deprivation in animal models and learn how the resultant "cytokine storm" is virtually incompatible with life
Follow the link between inflammation and chronic diseases, including dementia
#105 - Sleep and Air Quality: The Air Is Finally Safe To Breathe Again
24 Jun 2024
00:31:00
Lately, much seems to be made about the relationship between air quality and sleep. Air purification systems have jumped on the sleep bandwagon as have good old fashioned house plants. But is there any evidence supporting this connection? In this episode we will:
Look at research connecting air quality and sleep quality among various populations
Evaluate the research linking air quality measures and sleep metrics in different countries
List the possible mechanisms through which air quality might affect sleep
Discuss some prospective studies aiming to create different air quality sleeping environments and determine how they do or don't affect sleep and associated variables
Touch upon the link between air quality and general performance
Expand upon the role indoor plants play in relationship to an individual's sleep and mood
Answer the questions as to whether or not plants can effectively filter indoor air quality in a meaningful way
When 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 population
understand both the definition of arousal and its relationship to awakenings
investigate the concept of sleep efficiency, how it relates to sleep expectation versus sleep need, and how this itself can lead to increased awakenings at night
determine how the presence or absence of excessive sleepiness can help to understand the cause and seriousness of nocturnal awakenings
learn the risk factors and predictors that often lead to nocturnal awakenings
find out that an individual's determination of the cause of their awakenings can be unreliable
discuss the role of sleep studies in determining if there are pathological causes for nocturnal awakenings
explore the role of anxiety and worry in nocturnal awakenings
summarize the numerous studies that have shown the role of exercise in reducing both frequency and duration of nocturnal awakenings
Even 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 rhythms
understand the mechanisms in the nervous system that govern circadian rhythms and biological timing
find out about some of the early pioneers of circadian science and how their experiments helped to shed light on intrinsic rhythms
learn why human circadian rhythms are slightly longer than 24 hours
list the multiple systems within our bodies that depend on these rhythms
examine research that indicates how harmful biological timing is to our health and the diseases/conditions they influence
determine ways to optimize our own health through improved circadian scheduling
Restless 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 RLS
give an overview of the symptoms of RLS and the varied ways in which they are described and experienced
dissect the diagnostic criteria of RLS
differentiate primary RLS from secondary RLS
list the risk factors for RLS including low iron, pregnancy, and certain medications
discuss the treatments (both medicinal and non) of RLS including weighted blankets
#12 - Sleep and Athletic Performance: Major League Sleep
12 Sep 2022
00:36:54
The 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 subject
how I became interested and eventually involved with research in sleep and sport
the story behind my initial studies with Major League Baseball and travel
the topic of circadian advantage and how we measured it over ten years of Major League Baseball games
how chronotype seems to impact the performance timing of elite athletes
the influence of sleepiness on athletic performance, success in a sport, and potentially longevity as an athlete
other influential research and researchers in the field
what it all means for not only professional sports organizations, but also the average athlete
As 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 their product
the surprisingly modest sleep improvement results (sleep latency, sleep efficiency) these medications produce and how these stand in direct opposition to what the average user thinks is happening
the risk of sleeping pills
how the relevance of these promoted benefits is of unclear significance
failure of sleeping pill research to prove health or performance benefits
the repetitive history of the sleeping pill cycle and how history has judged the fate of many that have come before
In 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 make a film version of Sleeping Around.
A few weeks later we were filming three episodes: a few days on the road with musical artist Shakey Graves, 24 hours with the Fort Worth Fire Department, and a night sleeping on a portaledge with professional Red Bull climber Sasha Digiulian.
To mark the milestone of recording our tenth episode, I wanted to record this bonus episode for listeners to take them behind the scenes of this project, and hopefully share why it is so important to me.
Alarms 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 morning
the science behind the different types of sounds alarm clocks utilize and which tend to awaken individuals more effectively
the circadian influence of alarm clocks that utilize lights
the ‘Snooze Button’ and should you use it
strategies for utilizing escalating alarms
the variety of more extreme alarms (shaking a bed, shocking a sleeper) for helping people awaken on time.
the importance of a scheduled awakening and how it fits with other activities in the morning
#9 - The Controversy Surrounding School Start Times
22 Aug 2022
00:29:31
Students 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 require
target the biggest threats to the sleep opportunity of school students
explore the nature of the school start time debate and the organizations/studies supporting the change
explain the factors that tend to derail schools from delaying school start times
dive into the emerging research that came out of the COVID lockdown that overwhelmingly shows that delayed start times and virtual learning tends to increase total sleep time and the percentage of kids sleeping adequately.
dissect the negative psychological outcomes of virtual learning that confound the benefits of some studies
learn what can be done at a local level and beyond
In 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 origins
understand how orthosomnia applies to the greater concept of sleep monitoring
explore what a sleep divorce entails and the difficulties with the term
dissect the reasons why couples may choose to sleep apart, and how this can ultimately fail to address serious underlying medical conditions
touch upon relationship power imbalances that make sleep apart not an option for some individuals
understand the origins of revenge bedtime procrastination
differentiate "in-bed" procrastination from "going to bed" procrastination
work towards ways to minimize the factors that exacerbate bedtime procrastination
After 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 origins
recast the image of a narcolepsy patient from something cartoonish and unhelpful to a real person with an unfathomable degree of sleepiness
contrast the disability of sleepiness with other "seen" disabilities
explore why disorders of excessive sleepiness are largely ignored by the media while conditions like insomnia are embraced and reinforced at all levels
understand why narcolepsy and disorders of hypersomnolence are routinely mistaken for other disorders or dismissed by clinicians entirely (even many sleep specialists)
learn that these conditions are not rare and their sufferers are often unseen--they are in fact people we know and work with on a daily basis--and they need our support.
#104 - Sleep Deprivation: Get Up, Get Up! Wake Up, Wake Up!
17 Jun 2024
00:30:12
While we have touched on sleep deprivation in other episodes, particularly as it relates to confusion with the concept of insomnia, in this episode, we devote the entire program to a discussion of the topic. In this episode we will:
Define sleep deprivation
Go through the symptoms of sleep deprivation and research into many of these signs
Touch upon how we look for and measure sleep deprivation
Contrast sleep deprivation with insomnia
List some common causes of sleep deprivation
Discuss treatment options and relative validity of these interventions
In 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 problems
examine risk factors for developing insomnia
review studies that demonstrate insomnia patients are generally sleeping relatively normal amounts
uncover studies that reveal that insomnia patients generally do not share identifiable sleep study deficiencies
understand why insomnia patients often develop negative views of their sleep and how this factor alone, irrespective of sleep quality and amount, predicts disbility
explore how trauma can create or precipitate insomnia, but more importantly how insomnia itself, over time, can become its own form of trauma, helping to perpetuate the condition.
appreciate that when a sleep specialist tells a patient that he does not have sleep deprivation when he has insomnia, she is not saying the patient does not have a problem.
While insomnia is often not the problem the patient thinks they have, it can be a tremendous burden in and of itself, and trauma is often playing a central role.
Sleep 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 apnea
define 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 condition
look at the literature and why some experts advocate treating mild sleep apnea and while other do not
understand how patients can sometimes get caught in a situation where they are aggressively treating a mild condition in which the benefits may be few or nonexistent.
begin a much larger dialogue aimed at understanding the nuances of sleep apnea, a very common sleep disorder.
White 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 represents
how the history of white noise machines has evolved
relationships and research looking at white noise, sleep, memory, and cognition
the recent research linking white noise to brain damage
the emergence of pink noise and how it differs from white noise
differences between other "colors of noise" specifically purple/violet, grey, brown, and blue.
binaural beats, what they are, and the science linking them with better sleep
NOTE: Your AirPods are working fine. The recording software used to record this episode completely suppressed all of the noise samples played during the episode. To hear examples of the noise colors mentioned in this podcast, visit: https://en.wikipedia.org/wiki/Colors_of_noise
#3 - Sleep and Menopause: Why Don't We Talk About This More?
11 Jul 2022
00:36:50
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 sleep
some data that tries to understand the impact menopause has on women's sleep architecture
the consequences of hot flashes and how predictive they are regarding sleep issues
how menopause can lead to a higher incidence of sleep disordered breathing
the role of hormone replacement therapy
how other factors could influence sleep in the menopausal population
strategies for minimizing the impact of menopause on sleep
Insomnia 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 parameters
learn (via a story that admittedly goes on way too long) that anything, even a Fantasy Football game, can precipitate a night of transient insomnia
understand that a patient's perceived disability is at the core of the insomnia definition, and only the patient gets to define that disability
begin to uncover that an individual's perception of what happen when they sleep is not always an accurate representation of what actually happens, creating problems both diagnostically and therapeutically for many clinicians and patients
There 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 information, tips, and strategies for resting better and understanding sleep
interesting and illustrative patient stories
experiences with the many professional sports organizations for whom I work
excerpts from my books
debunking sleep myths and misinformation
explanations and responses to current research and popular topics
items that go beyond traditional biomedical sources like music and art that involve sleep
#103 - Research from the 2024 SLEEP Scientific Conference: Pleasant Dreams at the Sleep Brain Drain
10 Jun 2024
00:39:28
The 2024 SLEEP meeting just concluded in Houston where the greatest sleep minds come together and share the amazing academic and scientific projects and research they have been working on. Each year, the Sleep Unplugged podcast brings you some of the more noteworthy research and practical data from the meeting. In this episode we will:
Review studies demonstrating poor sleep leading to selecting more processed and higher sugar content foods.
Examine how extroversion leads to higher caloric content at night
Understand how circadian misalignment in adolescents negatively affects athletic performance
Dispel the notion that vitamin supplementation can make up for inadequate sleep
Ponder how menopause might affect heart rate variability at night and cardiac risk
Evaluate the use of personalized light therapy to reduce insomnia in shift workers
Find out how napping affects one night of sleep deprivation
Look how alcohol negatively affects heart rate at night
See how surprising data in veterans shows insomnia more related to risk than sleep apnea
Revisit cannabidiol use for insomnia and what the data shows
#102 - New Insomnia Solutions: Wrap it Up and Let Me Sleep
03 Jun 2024
00:32:34
Insomnia requires a multidisciplinary approach to solve and what's right for one individual may not be for another. In this episode, I introduce eleven different products that I have been sent and talk about who might benefit from their use. In this episode, we will:
Discuss Ryze mushroom beverage mix and learn how it might help promote relaxation and serve and a late-night coffee substitute
Review the Python H2 Bionic Molecular Hydrogen Water Bottle and learn more about emerging research on hydrogenated water's potential benefits
Test the Moonbird, a portable screen-free breathing and biofeedback device measuring HR and HRV
Demo the Chill Pill, a small device that delivers a pulsating stimulus that could help relax some individuals at night
Contrast the features of the Sleep.me mat with wearable sleep trackers and how the passive mat might benefit some sleepers
Test out sleep earplugs by Swanwick and BET Slumbur as well as a new sleep mask my Swanwick
List the different ways the Organic Human Bean Body Pillow could benefit a multitude of sleepers and their various sleep obstacles
Revisit the GroundingWell mat
Dive into the Aura Circle multisensory sleep mask
Learn how the FireFly recovery system might be helpful for some RLS patients in terms of and "off label" way of disrupting the sensations they feel in their legs
*None of these products are designed to diagnose or treat medical problems. You should discuss all potential sleep interventions with your physician before trying them.
#101 - Sleep and the Armed Forces: Join the Military Service
27 May 2024
00:29:14
The United States Military has a fascinating relationship with sleep. What organization needs it more, but often finds themselves neglecting it. In this episode we will:
Explore the sleep challenges of military training schools
Document the sleep deprivation of military officers
Review the Air Force regulations related to sleep
List the various obstacles that often prevent those serving in the military from getting adequate sleep
Discuss the consequences of inadequate sleep in the armed forces
Touch upon people/organizations in the military trying to improve sleeping conditions and education
#100 - 100 Surprising Tips, Tricks, Hacks, and Secrets for Amazing Sleep: Here's a List
20 May 2024
00:27:09
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 sleep
Think about items that might indicate your sleep is not optimized
Evaluate our habits, activities, food, and attitudes around sleep
Use 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)
#99 - Dementia and Sleep: Because I Don’t Remember
13 May 2024
00:31:23
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 dementia
Single out Lewy body dementia as a particular concern when sleep is chronically disrupted
Determine how much sleep seems to be optimal when it comes to dementia prevention
Examine other sleep-adjacent factors (exercise, sedentary habits) that tend to predict dementia
Discuss theories as to why sleep and dementia are linked
Uncover the vague nature and lack of evidence supporting how we manage the sleep of dementia patients
Show the lack of evidence supporting bright light therapy in managing sleep issues in dementia patients
List some best practices when it comes to helping patients with dementia sleep better
#98 - Insomnia and Belief: You Only Perceive What You Believe
06 May 2024
00:23:20
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 beliefs
Understand how these beliefs impact insomnia therapy
Look at the relationship between dysfunctional sleep beliefs and depression and alcohol abuse
Examine sleep beliefs in the general public as well as younger/university populations
Determine ways in which these beliefs can be targeted in insomnia therapy
#97 - Nightmare Disorder: Nights So Cruel I Thought I'd Die
29 Apr 2024
00:29:28
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 it
Differentiate this disorder from night terror/sleep terror disorder
Explore the epidemiology of the problem
List its underlying causes
Review the medications often used to treat the problem
Discuss other treatment options often employed in the disorder
#96 - Narcolepsy Stories: My Patience Has Reached Its End
22 Apr 2024
00:38:25
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 medications
Dissect the idea of narcolepsy patients and abuse of their drugs
Evaluate the enthusiasm the medical community has for the treatment of narcolepsy
Consider some of the less obvious obstacles narcolepsy patients face
Understand the difficulties with the depictions created of narcolepsy patients
#113 - Upper Airway Resistance Syndrome: In The Dark, I Feel Your Resistance
19 Aug 2024
00:29:53
Somewhere between normal nocturnal breathing and sleep apnea exists a strange entity. This condition, often debated in terms of its mere existence is upper airway resistance syndrome, and knowing about it can be the difference between solving your sleep-related breathing woes and continuing your struggles. In this episode we will:
define upper airway resistance syndrome (UARS)
review the concept and pathophysiology of upper airway resistance
contrast how this disorder is defined in comparison to sleep apnea
learn the difference between an AHI (apnea-hypopnea index) and an RDI (respiratory disturbance index)
understand how different sleep studies (in-lab studies, home sleep studies/home sleep tests) might differ in their ability to diagnose the disorder
list the various treatments that can be applied to the diagnosis
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 sleep
#94 - Grounding and Sleep: I Felt The Earth Beneath My Feet
08 Apr 2024
00:35:59
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 wiring
Discuss the electrical nature of the human body
Review studies claiming physiological changes in grounded individuals such as increased ferritin and lower blood glucose levels
Evaluate studies showing grounding effects on blood pressure
Use stress as a sleep surrogate and review available literature of the effects of grounding on stress in both animal and human models
Switch to pain as a potential sleep disruptor and discuss the studies showing reduced pain and faster recover via grounding
Touch on the large limitations of this small body of research and the ways in which bias and poor study construction can influence results
#93 - 10 Strange Insomnia Treatments: Rock Yourself to Sleep
01 Apr 2024
00:35:59
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 therapy
Evaluate the act of rocking or vibration as a sleep-inducing action
Look at various mental tricks like pretending your alarm has just gone off
Touch upon visualization techniques involving rising warmth or light passing through the body
Review acupuncture as an insomnia therapy
List the benefits of a clean room
Find ways the direction of your bed might be influencing your sleep
#92 - Sleep and Nicotine: I’d Have Another Cigarette But I Can’t ‘Sleep’
25 Mar 2024
00:29:31
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 sleep
Look at the effects of nicotine withdrawal on sleep metrics
Understand the potential bidirectional relationship of effect
Compare the effects with other stimulants and chemicals
Evaluate the potential nicotine dose effect on sleep
Touch upon the effect of nicotine on sleep spindle activity and how that might impact memory
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 driving
Outline the scope of this public health problem
Evaluate the causes of drowsy driving
Look at factors making drowsy driving more likely or dangerous
Characterize the level of impairment in terms of alcohol consumption
#90 - Sleep and Hospitality: Gotta Hurry On Back To My Hotel Room
11 Mar 2024
00:35:07
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 services
Contrast the Equinox Hotel's massive exploration of ways to improve sleep with British Cycling's "Marginal Gains" philosophy
Touch on hospitality research that supports their patrons wanting an enhanced physical environment, and better interactions/outcomes, and how focusing on sleep can achieve this goal
Examine the physical space of the hotel room and understand how its appointments affect sleep
Go beyond the hotel room to look at food menus, fitness club offerings, and spa treatments as means to improve sleep
Think about the potential hotel/sleep industry partnerships with the hotel the ideal proving grounds for emerging sleep products and technology
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 sleep
Touch upon previously covered circadian disorders
Define chronotype its relationship to quality sleep
Examine the parallels with circadian disorders and the transition to daylight saving time
Understand the causes of circadian rhythm disorder
#88 - Weighted Blankets: Pushing Down On Me, Pressing Down On You
26 Feb 2024
00:34:14
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 pressure
Describe how pressure has a calming effect on the body via parasympathetic system activation
Explore the origins of more widespread weighted blanket use in the autism and sensory integration communities
Weigh the available research concerning weighted blankets and sleep/insomnia
Discuss theories on why weighted blankets might exert their effects
Touch upon other conditions that weighted blankets might help treat
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 sleep
Review the large body of evidence supporting the use of sleep masks in hospitalized patients
List the specific medical populations that have been shown to benefit from eye masks
Explore the positive impact of eye masks of circadian sleep disorders
Examine a study linking eye masks and episodic learning/memory
Discuss the improvement of sleep in pregnant women who wear sleep masks
Differentiate the various types of masks that are available for individuals to choose from
#86 - Sleep and Bedding: Lay Me Down In Sheets of Linen
12 Feb 2024
00:31:20
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 modification
Understand the temperature-regulating properties of various fabrics
Explore cotton as a bedding material and how the addition of performance fibers can enhance the cooling properties of the material
Evaluate 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 upscale
Provide an overview of polyester, perhaps the fabric with the biggest quality range in the bedding space
Consider silk and how it might be the best fabric for sensitive skin or for people with certain dermatological conditions
Discuss the cooling nature of bamboo and its low impact on the environment
Largely ignore flannel as a bedding abomination
Touch upon Tencel and its unique textural properties
#112 - Sleep Walking: To Get Up and Go, Memory's Remote, Now I’m Standing Up The Morning After
12 Aug 2024
00:36:34
Sleep walking is probably the most recognized and discussed parasomnia, but it can also create significant confusion and danger for those affected. In this episode, we will:
Define sleepwalking
Differentiate somnambulism and noctambulism
Evaluate how age and genetics affects the condition
Characterize the parasomnia
List the causes of sleep walking
Discuss disorders associated with the disorder
Touch upon ways to assess sleepwalking
Emphasize treatments and how to make environments safe for sleepwalkers
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 insomnia
Define anxiety and how it works in insomnia
Look at the role fear plays both in insomnia and how it functions as a central target in CBTi
Consider how some aspects of CBTi can often create fear as well as alleviate it
Look at the insomnia cycle within social media and popular media and how it creates its own fear
Understand the role of fear and the fear response amplitude within our neural circuitry as a potential risk factor for developing insomnia
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 children
Determine the scope of cell phone use at bedtime and beyond
Measure the impact phone use has on sleep, including sleep onset, sleep quality, and sleep amount
List the features of phone use at night that may explain the detrimental effects
Review the impact curtailing cell phone use at night can have one sleep
#83 - Brain Fog and Sleep: There's Someone In My Head, But It's Not Me
22 Jan 2024
00:31:42
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 fog
Touch upon the demographics and incidence of the disorder, with particular attention to Covid
Review the history of the disorder
Look at theories related to the pathophysiology of brain fog
#82 - Exploding Head Syndrome: Exploding In The Night
15 Jan 2024
00:29:01
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 syndrome
Review the key characteristics of the parasomnia
Explore the history and legend of EHS
Examine the demographics of the disorder
Understand the incidence and age range of the parasomnia
Mention theories that might explain its underlying cause
#81 - Insomnia and Social Isolation: We’re Afraid To Be Alone
08 Jan 2024
00:36:59
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 wilL
Define loneliness and social isolation
Examine the scope and trajectory of the problem
List contributors including Covid and personal electronics/social media
Understand the role of social isolation in insomnia and how data supports the link
Evaluate the role of work/workplace environment on sleep through the lens of social isolation
Happy 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 statistics
Revisit the impact sleep has on weight training, recovery, and athletic gains
Detail the impact on specific strength training exercises and sleep
Understand the impact of weight training on sleep quality and depression indices
Look at research showing sleep apnea improvement in individuals who weight train
#79 - 2023 Sleep Unplugged Awards: I'm Winning And I Don't Intend On Losing Again
25 Dec 2023
00:25:09
Another 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 MyFitnessPal
Sleep Sports Organization Oklahoma City Thunder
Sleep Podcast of The Year Talking Sleep (AASM/Dr. Seema Khosla)
Best Insomnia Advice Dr. Jade Wu (@dr_jade_wu)
Book of the Year Sleep To Heal: 7 Simple Steps to Better Health Dr. Abhinav Singh (@sleep_vigilante) Charlotte Jensen (@author.char.jen)
#78 - Central Sleep Apnea: Let Me Catch My Breath To Breathe
18 Dec 2023
00:36:23
Throughout 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 obstructive
Understand the mechanisms that create central apnea
Describe how obstructive and central apneas differ both physiologically as well as how they are differentiated diagnostically
Contrast the forms of central sleep apnea seen in adults and children
List the various types and causes of central sleep apnea
Sleep 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 sleep
Understand the role of surrogates in the measurement of sleep
Examine the history of research actigraphy devices and their evolution to become the first generation of sleep wearables
Follow the development of second generation devices and the expansion of the parameters they measured
Outline the uses for these devices
Dive into the strengths and limitations of these devices
Look at what current research has to say about these devices
List the problems with this technology in the marketplace
#76 - Insomnia and Popular Media: I Love To Watch Things On TV
04 Dec 2023
00:36:41
Apple 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 insomnia
Explore the use of sleep disorders like insomnia and narcolepsy for comedic effect
Examine the role media plays in terms of disseminating good diagnostic and treatment information for sleep disorders
Review research that evaluates trends in narcolepsy portrayal in the media
Discuss Still Up in terms of accuracy and helpfulness in terms of a insomnia portrayal