Explore every episode of the podcast Sleep Unplugged with Dr. Chris Winter
Dive into the complete episode list for Sleep Unplugged with Dr. Chris Winter. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
#179 - The 4th Annual Holiday Sleep Gift Guide Extravaganza: The Perfect Gift
24 Nov 2025
00:34:47
Fear not, the Sleep Unplugged podcast is once again here to solve your holiday shopping dilemmas with some of my favorite sleep product companies. In this episode, we will explore a host of sleep-themed gift ideas and product recommendations. In this episode, we will feature the following products:
SideSleeperZ slip-proof sleep mask
Authenticity50 bedding
Bee Ulmo honey
BlueAir air purification systems (MiniRestful)
Dagsmejan sleepwear
Hästens mattresses and sleep products
Honeydew Sleep pillows
Loftie alarm clocks
Moonbrew drink mix
Natrol Sleep & Restore supplements
Ozlo sleep earbuds
Path water
QuietOn noise cancelling sleep earbuds
Sleeping Dove comforters
Sleep Protein
Truvaga vagal nerve stimulator
WeLove Creations earplugs
Zden
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#178 - Orexin Agonists Are Here: This Is The New Stuff
17 Nov 2025
00:39:13
The orexin receptor agonists are coming. After years of managing narcolepsy with stimulants, sodium oxybate, and wake-promoting agents, we soon will have medications that target the root cause of the disorder: the loss of orexin signaling. These new drugs—developed by Takeda, Alkermes, and Centessa—aren’t just incremental improvements. They represent a genuine shift in how we understand and treat hypersomnolence disorders. In this episode, we will:
Define what orexin is and why losing it destabilizes wakefulness, REM boundaries, muscle tone, and cognition
Learn how orexin agonists work—not as stimulants, but as replacement therapy for a missing neurotransmitter
Find out why OX2R is the key receptor, and how selective agonists restore stable wakefulness, reduce cataplexy, and normalize attention
Review the available clinical data from the new wave of programs: oveporexton (Takeda), alixorexton (Alkermes), and ORX750 (Centessa)
See what makes these drugs different from modafinil, amphetamines, solriamfetol, and oxybate therapies
Learn why Phase 1, Phase 2, and Phase 3 trials matter—with quick insights on how these drugs reached such strong results
Consider safety and side effects, including what Hy’s Law means and why regulators watch liver signals so closely
Look ahead to what these medications may mean for NT1, NT2, IH, and other hypersomnolence disorders in the coming years
Speculate why this class represents one of the most exciting moments in modern sleep medicine
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#169 - Periodic Limb Movement Disorder: Out At Night Moving
15 Sep 2025
00:28:38
We’ve all seen it—or maybe we’ve been told we do it: twitching, jerking, or kicking in the night. But when does this common sleep quirk cross the line into a diagnosable condition? In this episode, we will:
Define Periodic Limb Movement Disorder (PLMD) and explain how it differs from simple nighttime movements
Explore its surprising prevalence in both adults and children—and its strong ties to Restless Legs Syndrome
Review leading theories of cause, from dopamine to iron to spinal generators
Highlight intriguing new research, including cardiovascular links and AI-based detection
Discuss treatment strategies—from iron replacement to dopaminergic medications and lifestyle approaches
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#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)
Sleep Crusader Award Julie Flygare (@remrunner)
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#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
Review the treatments of central sleep apnea
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
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
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#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
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#75 - Eating At Night: Bittersweet I Could Taste In My Mouth
27 Nov 2023
00:27:10
Within 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 eating
Characterize the incidence of these conditions
List the comorbid diagnoses often seen with these disorders including eating disorders
Define nocturnal sleep-related eating disorder (NSRED) and night eating syndrome (NES)
Differentiate these disorders based upon consciousness/volitional eating and the characterizations of the eating
Review the diagnostic criteria for each
Touch upon theories behind these disorders
List treatment options
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#74 - The 2nd Annual Holiday Sleep Gift Guide Extravaganza: This Is What I Give To You
20 Nov 2023
00:23:53
The 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 lighting
Beadgear pillows and linens
Bearaby weighted blankets
Eberjey pajamas
Hest travel pillow
Lumi cold water recovery tank
Manta sleep mask
QuietOn sleeping earbuds
SaunaBox home wet/steam sauna
Sleepys pillows and pillow inserts
Swanwick blue-blocking glasses and lighting solutions
The Sleep Solution/The Rested Child books
Withings ScanWatch Horizon sleep/fitness watch
zDen personal/pet sleep environment
*I have no financial relationship with the companies listed above but may have received products to trial/demo. I am a paid consultant for Mattress Firm which owns Sleepys.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
It 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 inertia
Describe how sleep inertia interacts with our homeostatic and circadian drives
Understand the occupational hazards of sleep inertia
Postulate what function sleep inertia might serve
Review the symptoms of sleep inertia
List the causes of sleep inertia
Touch upon the Sleep Inertia Questionnaire
Look at potential sleep inertia treatments
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#72 - Insomnia and the Gut Microbiome: Empty Stomach, Empty Head
06 Nov 2023
00:32:36
A 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 microbiome
Explore the beginnings of its suspected role in neurological functioning and sleep
List the three proposed pathways by which the gut microbiome interacts with the nervous system
Evaluate the role that the gut microbiome plays in terms of regulating our circadian rhythm via gene expression of the gut biome's own circadian patterns
Discuss metabolic linkages between the gut microbiome and why disruption can increase the chances of metabolic syndrome
Look ahead toward gut biome-based therapies for insomnia
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#71 - Sleep and Extreme Temperatures: Hot Blooded/Cold As Ice
30 Oct 2023
00:36:05
Saunas 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 both
Discuss the literature linking sauna/heat therapy with improved health and longevity, particularly in the cardiovascular space, but also emerging in the cognitive health space
Define hormesis and link it to these therapies
Explore the role of sauna therapy as an exercise mimetic, and how that can act to explain the health benefits as well as the sleep benefits of sauna therapy
Link sauna therapy to inflammatory and immune modulation
Touch upon other potential pathways that sauna therapy could benefit sleep
Clarify the confusion about cold water therapy timing and sleep
Review evidence from research showing CWI therapy earlier in the day improving slow wave sleep and reducing sleep latency
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#70 - Sleep and Injury: Do You Really Want To Hurt Me?
23 Oct 2023
00:35:52
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 injury
Investigate how inadequate sleep may influence the immune system and inflammatory processes of the body
Focus on cognitive changes, particularly in the prefrontal cortex, that might lend to an increased risk of injury
Touch upon concentration and focus impairments as supplemental aspects leading to increased injury risk
Review data within athlete, adult, high school, and juvenile populations that show increased injury risk in sleep deprived individuals
Outline steps that can be taken to address sleep and injury risk factors
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#168 - #MASA (Make America Sleep Again): Wake Me Up When September Ends
08 Sep 2025
00:47:03
Did you know…
Only 57% of Americans now say science has a mostly positive effect on society—down 16 points since before COVID?
And yet, 83% of people still trust their doctor more than anyone else when it comes to vaccine advice?
We’ve all lived through it—the pandemic reshaped our health, our trust, and our divisions, and those dividisions have been on full display recently as hearings have highlighted a growing distrust in the medical and scientific communities. In this episode, we will:
Explore why COVID was not just a disease, but a collective trauma—and how trauma often drives blame and denial
Examine the promise of MAHA (Making America Healthy Again) and the peril of dismantling expertise in the process
Confront the deep health inequities that make the U.S. lag behind other developed nations in life expectancy and outcomes
Ask why preventive medicine never fulfilled its promise in our healthcare system
Review how vaccines remain one of the greatest public health successes—even as skepticism grows
Unpack why rare side effects feel amplified when billions of doses are given
Revisit the vaccine rollout as both a modern miracle and a “fog of war” moment with inevitable missteps
Challenge the myth of “doing your own research” and why interpretation of science matters more than access
Discuss how shaming during the pandemic hardened divides instead of fostering change
Look ahead: why questioning science is healthy, but abandoning it could cost us the cures and treatments of the future
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
Perhaps 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 parasomnia
Review the incidence of sleep talking, the hereditary nature, and how it changes over time
Differentiate it from taking during REM sleep
List the risk factors for somniloquy
Categorize disorders that may lead to sleep talking
Touch upon treatment for somniloquy
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#68 - Perinatal Sleep: Hey, Hey, Baby! (All Night Long)
09 Oct 2023
00:29:52
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 trimester
Review the incidence of sleep disturbances in all pregnant individuals
Contrast the incidence of sleep disturbances in women with psychiatric diagnoses versus women without psychiatric disorders
Examine how increased sleep as well as decreased sleep during pregnancy can be predictive of depression and psychotic episodes respectively
Evaluate some common perinatal sleep myths
Episode Written by Maeve Winter
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
Insomnia 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 insomnia
Review the medications that often disrupt sleep
Breakdown the reasons sleep apnea, restless legs syndrome, and narcolepsy can confound medical providers as it pertains to insomnia
Touch on paroxysmal disorders like epilepsy/seizures and migraine and how they can be mistaken for insomnia
Spotlight menopause and pregnancy as an insomnia pretender
Look at the sleep consequences of neurocognitive disorders like Parkinson's and Alzheimer's disease
Showcase pain and itching as unusual causes of insomnia-like behavior
Talk about gastrointestinal disorders like gastroesophageal reflux disease and irritable bowl syndrome
Sprinkle in several other medical problems that can behave like insomnia
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#66 - Sleep and Longevity: You and I Are Gonna Live Forever
25 Sep 2023
00:30:28
The 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 longevity
Understand the relationship between the sleep, testosterone, and cortisol and its impact on insulin and endocrinological health
Revisit exercise and sleep as it pertains to longevity
Touch upon lighting and how it relates to sleep and longevity
Review digital technology's role in sleep and health
Finish with the relationship between deep sleep/slow wave sleep and longevity
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#65 - REM Sleep Behavior Disorder: Wild Night Is Calling
18 Sep 2023
00:29:02
We 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 like
List the characteristics of the disorder and how it fits into the parasomnia family
Review the incidence based upon age
Differentiate primary (idiopathic) from secondary RBD
Touch upon conditions that mimic RBD and why differentiating these is important
Review treatment options
Discuss the relationship between a diagnosis of idiopathic RBD and its predictive value related to neurodegenerative disorders
Outline how clinicians should handle the sensitive nature of this condition when speaking to patients
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#64 - Sleep and the Gridiron: Your Country Needs You To Play Football
11 Sep 2023
00:27:17
It'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 Harvard
Explore some of the early research looking as sleep and football player/team performance
Dissect the controversy regarding the actual risk of sleep disordered breathing in American football players
Differentiate the differences between professional football sleep and collegiate sleep both in and out of season
Touch upon the evidence for increased injury in underslept players
Look ahead to innovative programs designed to manage the sleep of football players both active and retired
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
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 sleep
List the factors that along with anxiety, often influence sleep
Think about the underlying mechanisms that relate sleep to anxiety
Dissect the bidirectional relationship between sleep quality and anxiety
Review the initial sleep interventions
Explore the use of novel mechanisms for refractory anxiety/insomnia
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#62 - Sleep and Memory: You'll Forget About Me After I've Been Gone
28 Aug 2023
00:30:55
The 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 studies
Review the discovery of the glymphatic system and how it is not only involved in cognitive health but also influenced by sleep
Learn how slow wave sleep/deep sleep primes our brains to learning
Differentiate the solidification/activation of memory by deep sleep versus the linkage and solidification of sleep by REM sleep
Contrast declarative hippocampal memory storage via slow wave sleep and implicit memory stored outside the hippocampus
Explore various rodent and human models for studying memory
Introduce the technique and science behind Targeted Sensory Reactivation
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#61 - How Much Sleep Do You Really Need? Just Can't Get Enough
21 Aug 2023
00:29:58
Within 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 need
List other factors affecting sleep amount for an individual including sleep quality, activity level, previous sleep deprivation, pregnancy and illness
Explore the inherent difficulties in applying epidemiological sleep data to individual sleepers
Look at the data rejecting the idea that 8 hours is the ideal amount of sleep for adults
Define the "J curve" commonly seen in studies exploring optimal sleep amounts
Understand how sleep behaviors need can be easily mislead in terms of indicators of average sleep need
Touch upon how individuals who can get by better with inadequate sleep may misinterpret this as being a healthy practice
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#60 - Influencers, Experts, and Bad Sleep Advice: Would I Lie To You?
14 Aug 2023
00:32:39
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 bullshit
Look at examples of each and work towards understanding their motivations and how they can be spotted and corrected
Explore the consequences of the spread of bad/harmful information, and how current media factors can accelerate the dissemination of false information
List the characteristics of information that spreads quickly
Apply epidemiological tools to social media and the spread of bad information
Evaluate the factors that lend themselves to the spread of bad medical information
Consider how intuition and deliberation affect our ability for comprehensive reasoning and detection of bad information
Review remedies to help improve the situation and reduce the spread of incorrect medical information
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#167 - Frequent Nighttime Urination: All Through The Night
01 Sep 2025
00:29:18
When it comes to insomnia, many people begin their journey staring at the clock after yet another middle-of-the-night bathroom trip and wondering: is it my bladder or my sleep that’s broken? In this episode, we will:
Define what nocturia is—and what counts as normal versus abnormal
Explore why most people wake up first and then feel the urge to urinate
Reveal how nocturia can be a surprising red flag for obstructive sleep apnea
Distinguish between urinary problems that happen all day long versus nighttime-only frequency linked to sleep disorders
Challenge the myth that cutting off fluids during the day is an effective fix
Reassure you that a single nightly bathroom trip can be perfectly healthy
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
One 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 timing
Define the concept of a zeitgeber and how they work to strengthen the effectiveness of our circadian rhythm and its predictive ability
Understand the concept of weak and strong zeitgebers and how they relate to the actions that make up our bedtime routines
Examine common bedtime rituals and their relationship to known zeitgebers
Touch upon light as historically the strongest/most influential zeitgeber
Differentiate the health (and sleep) benefits of exercise from the circadian benefits and understand how evening exercise could capitalize on both in a bedtime ritual
Evaluate stress (and alleviating stress) as an unexpected zeitgeber
Revisit the concept of temperature as a zeitgeber and how its mechanism in humans is not entirely clear
Introduce the food entrainable-oscillator (FEO) and how it relates to food as a zeitgeber
End on more unusual potential zeitgebers like music, and the research supporting them
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
The 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 dreaming
Explore the history of the practice from its roots in ancient Hindu and Buddhist practices, to its first description by Aristotle
Follow the changing characteristics that define lucid dreaming from its first scientific description in 1931 (when the term lucid dreaming was coined) to the present
Touch upon seminal research exploring ways of communicating and studying the lucid dreamer and their world
List the various techniques for inducing lucid dreams including reality testing
Review research studying befits of lucid dreaming application
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
Over 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 philosophy
Explore why yoga might be uniquely situated to improve sleep parameters
Review research studies exploring yoga and enhanced sleep parameters
Subdivide sleep studies exploring yoga nidra or the practice of yogic sleep
Look at research exploring yoga in the /pregnant/prenatal population
Outline yoga practices within the elderly/institutionalized population
Evaluate yoga as a pain-mediating intervention and determine what that means in terms of sleep
Touch upon yoga as a technique for mitigating restless leg syndrome
Mention yoga as a therapy within the cancer treatment space
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
An 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 sexsomnias
Explore the relative short history of this behavior in medical literature
Characterize was types of behaviors are seen in sexsomnias
List the groups of individuals who are at risk for these behaviors
Examine the unique features of sexsomnias
Describe the numerous medical risk factors for sexsomnias
Provide solutions and tips for individuals struggling with sexsomnias
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#55 - Are You Sleepy or Are You Fatigued?: I'm So Tired
10 Jul 2023
00:39:10
One 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 fatigued
Attempt to define sleepiness and fatigue and provide a physiological and behavioral foundation for their characterizations
Evaluate the misuse of the term fatigue in literature regarding excessive daytime sleepiness
Use research to characterize the unique intermediate positioning of the word "tired" in scientific explorations of sleepiness and fatigue
Learn how the lack of a "gold standard" for fatigue evaluation has contributed to the problem
Revisit the Epworth Sleepiness Scale as the de facto standard for quantification of sleepiness and its intrinsic shortcomings
Discuss ways in which failure to properly characterize sleepiness or fatigue can lead to diagnostic and treatment delays and error
Expand upon the multitude of fatigue causes and how primary medicine often stops far short of an exhaustive search for an underlying cause of an individual's fatigue
Link specific sleep and psychological factors to elements of sleepiness and fatigue
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#54 - Insomnia and the Five Senses: See Me, Feel Me, Touch Me
03 Jul 2023
00:38:34
The 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 insomnia
Explore the creation of an Auditory Hypnotic playlist and how curating music/songs that relax you can be a helpful tool to set the stage for improved sleep
Review the current data on white noise and its effects on sleep outcomes
Discuss smell and olfaction as a tool for sleep
Evaluate different novel smells and their relative effects on sleep and insomnia
Revisit tart cherry juice and other pre-bedtime drinks as a way to establish routine via taste
Introduce the concept of "sleep-touch" and review a recent study about how it effects the sleep of couples
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#53 - Sleep and Green Spaces: Lay Me Down In the Tall Grass
26 Jun 2023
00:26:30
There 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 spaces
List the potential sleep related benefits being in or around nature may create
Evaluate the categories of benefit related to nature exposure proposed by Markevych: reducing harm, restoring capacities, and building capacities
Highlight CO2 reduction as a harm reduction method for improving sleep
Consider tress and canopy exposure as a separate harm reduction pathway
Explore the role of nature on mental health and its interplay with sleep
Touch upon the ways in which green spaces can facilitate physical activity and social cohesion
Look specifically at green space research as it relates to children and teens
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#52 - Finding the Perfect Mattress: The Bed's Too Big Without You
19 Jun 2023
00:27:56
Perhaps 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 mattress
Identify what factors matter in terms of mattress selection
Review the research about firmness and temperature and how they can improve overall sleep quality
Touch upon other factors that may be important to individuals buying a mattress: construction, materials, size, and motion-suppression , and cost
Summarize the process of going to a Mattress Firm locally, and how the uniformity of working with a Sleep Expert allows two individuals in different locations to "shop" together.
*Dr. Winter has a financial relationship with Sleep.com and Mattress Firm. The content, opinions, and views in this podcast reflect his own opinions and not those of Sleep.com or Mattress Firm.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#51 - Dispatches from the 2023 SLEEP Scientific Conference: A New Sensation
12 Jun 2023
00:38:22
The 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 stages
Examine how circadian misalignment in kids tends to predict more food consumption even when sleep time is held constant
Find out how lucid dreaming could be utilized as a potential treatment for nightmare disorder
Determine how factors related to male college students and sleep might be predictive of other problematic behaviors like alcohol use
Review associations between sedentary behavior and insomnia severity
Touch upon the role of sleep hygiene and couple dynamics
Explore equity and discrimination as a factor leading to poor sleep health and quality
Answer the questions as to whether or not it is better to athletically train in the afternoon or evening as a young athlete
Reflect upon what we have learned from the pandemic in terms of sleep, working from home, etc.
Look ahead toward hybrid models for clinical CBTi delivery and how they may hold the key to improving patient outcomes
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#50 - Is There A Case For Sleeping Pills?: I Wanted To Be Wrong
05 Jun 2023
00:38:23
While 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 therapy
Explore 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 specialist rely on them as a part of their insomnia toolbox?
Review the data on the newest family of hypnotics, the orexin receptor antagonists, in particular their effects on sleep latency and decreasing wake time after sleep onset (WASO)
Discuss the absolute lack of evidence linking any changes seen in sleeping pill sleep use and improved health/performance in their users
Touch upon the proper/ethical ways in which hypnotic data should be shared with patients who are using these drugs. If a drug is helping someone who "cannot sleep" to sleep through the night, what does it mean to withhold this data?
Accepting that these medications may change sleep in very small but statistically meaningful ways, how are we as providers supposed to square these changes with the very different problems our patients bring to our clinic.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#166 - 10 Ways to Sleep Better in a Hotel: Take Me to The Hotel
25 Aug 2025
00:25:18
We’ve all been there—different bed, strange noises, mystery thermostat settings—and suddenly your “dream” vacation or business trip comes with a side of sleeplessness. But hotel sleep doesn’t have to be a gamble. In this episode, we will:
Explore why the “first night effect” sabotages rest in unfamiliar places
Share 10 science-backed strategies to optimize any hotel room for sleep
Learn how to manage temperature, light, and noise—even when you can’t control the building
Discover how bringing small comforts from home can calm an over-alert brain
Review simple, evidence-based tricks to dodge jet lag and keep your circadian rhythm on track
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#49 - Sleeping Naked: Are Your Clothes Getting In The Way?
29 May 2023
00:32:31
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 theories
Postulate how sleeping naked/in a cooler environment could increase brown fat composition leading to increased metabolism, weight loss, and better glycemic control/lower diabetes risk
Revisit the sleep benefits of colder temperatures (from Episode 25)
Push back on the direct relationship between sleeping naked and healthier skin
Discuss the role of oxytocin on sleep, stress, and sleeping skin to skin
Touch on the role of sleeping naked on vaginal health
Dive into the idea that sleeping naked improved sperm counts and fertility
Explore the ways in which sleeping naked could lead to heightened self-esteem and body acceptance
Determine if there is in fact evidence that sleeping naked promotes intimacy
Briefly review potential cons of sleeping naked
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
Chronic 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 pain
Examine study numbers showing the high incidence of disturbed sleep in patients with chronic pain
Consider that while many patients with disturbed sleep have concurrent depression, a much higher cohort complains of disturbed sleep
Revisit a 2006 study I highlighted in my first book that shows increased pain indices following relatively trivial reductions in total sleep and REM sleep
Extend this concept as it relates to high incidence of chronic pain in military veterans with sleep disorders/disturbances
View the relationship through the lens of a 2022 Harvard study confirming a relationship but stopping short of endorsing causation
List ways in which sleep considerations could be utilized to improve pain conditions
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
Now 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 population
Rank to incidence of mouth breathing based upon sleep stage
Contextualize the role in increased nitric oxide via nasal breathing
Evaluate the scope of sleep apnea and snoring improvement based upon mouth taping and how it relates to other treatments
Discuss the role of mouth taping and CPAP compliance
Touch upon the role of mouth taping and oral health
Break down the relationship between ADHD and mouth taping, and the influence of sleep-related breathing disturbances in this proposed relationship
Go through the list of considerations related to the practice of mouth taping
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#46 - Choosing the Right Pillow: Send Me The Pillow You Dream On
08 May 2023
00:29:08
It 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 sleep
Look 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 choice
List the various pillow fillings (feather, wool, latex, etc.) and their relative strengths and weaknesses
Determine which pillow types tend to create the most spinal support
Lay out the factors that go into pillow fitting
Understand the supportive and comfort goals of a well-fit pillow
Dive into the factors that tend to influence pillow purchases
Discuss other uses of pillows besides head support
Go through some disorders that can be improved with proper pillow selection.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#45 - Are You A Good Sleeper Or A Bad Sleeper?: It Was My Attitude
01 May 2023
00:36:42
Our 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 identity
List 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 to have a high, or a low drive.
Strategize how to use elements of the DBAS and the ESS to begin to construct a new foundation for sleep identity, an identity that is one of a good sleeper.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#44 - Shift Work: I Got No Time For Livin', I'm Workin' All The Time
24 Apr 2023
00:37:20
Maybe 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 work
Determine how much sleep the average shift worker is losing
Debunk the idea that staying on night shift actually creates a true biological adjustment
Explore the work-related consequences of shift work sleepiness
Highlight the unequal 'double burden' women engaged in shift work assume
List the medical consequences of shift work
Define the medical disorder Shift Work Disorder
Evaluate the countermeasures and interventions that can lessen the impact of shift work
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#43 - In A Deep, Deep Sleep: Where Do You Go For Deeper Sleep?
17 Apr 2023
00:29:58
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 health
Examine the research behind exercise and deep sleep
Explore the links between mindfulness and meditation and sleep
Determine if hydration plays a role in slow wave sleep enhancement
Look at the surprising link between lavender and deep sleep
Understand the role temperature plays in this process and why exercise my actually be utilizing body temperature as a pathway for its enhancement of deep sleep
Untangle the complicated research looking at alcohol and its role as both an enhancement and degrader of deep sleep
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#42 - Severe Sleep Apnea and Treatments: Quit Holdin' Out and Draw Another Breath
10 Apr 2023
00:38:36
In 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 severity
Briefly touch upon other metrics being considered to grade the severity of sleep apnea
Look at sleep apnea through the lens of a recent patient who averaged 155.8 significant breathing disturbances/hour and understand what that means in terms of health and medical risk factors
Examine the process by which one slowly develops sleep apnea and ask the question, "Why, in the midst of elevated weight, high blood pressure, and/or diabetes do more doctors not order home sleep studies to screen for sleep apnea when it is a modifiable risk factor with massive potential for health benefit?"
Understand how the concept of CPAP therapy "working" or "not working" needs to be clearly defined as different therapy modalities are considered.
Examine Inspire therapy, understand what it entails, who is eligible, and how there is much more to consider than their advertisements seem to indicate
Compare sleep apnea therapies and their strengths/drawbacks
Note: I let an f-bomb slip in this episode…sorry to those offended by this.
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#41 - How To Shut Off Your Racing Mind: It’s Late, You Can’t Turn Out the Lights
03 Apr 2023
00:30:52
"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 insomnia
Explore 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-escalation
List some methods, including the use of biofeedback devices, for practicing how to manage a racing mind
Touch upon the idea that the "racing mind" is something to embrace, not fear
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#40 - Tired Sleep Advice: Got To Search For Something New
27 Mar 2023
00:35:59
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 sleep
dispel the myth of fluid restriction at night and why hydration restriction is not only unhealthy, but also largely ineffective
evaluate the idea that delaying caffeine intake scientifically reduces a mid-afternoon 'crash' and overlay his theories on the two-process model of sleep/wakefulness
learn how going to bed at the same time every night might be unhelpful over time
explore the idea of not watching television 2 hours prior to bed and why that is an impractical notion for most people
understand why sleep hygiene alone is not likely to fix a significant sleep problem
briefly 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 perpetuated
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#165 - Headache and Sleep: Gotta Painful Swelling Brain
18 Aug 2025
00:32:08
Headaches don’t punch the clock at bedtime — in fact, for many, night is when they strike hardest. In this episode, we’ll:
Explore how disrupted sleep can trigger and intensify migraines, cluster headaches, hypnic headaches, and chronic daily headache
Examine the role of sleep apnea in “morning headaches” and how CPAP therapy can make them disappear
Review the latest research linking insomnia treatment to reduced headache burden — including new findings from a Seattle study on prazosin for posttraumatic headache in veterans
Break down the brain mechanisms connecting sleep and pain, from hypothalamic circadian control to CGRP signaling
Offer practical, research-backed strategies for patients and clinicians to address both sides of the equation
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
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 therapies
list the major pharmaceutical therapies
differentiate the mechanism of actions among these medications
outline the drug strategies for managing narcolepsy symptoms including excessive daytime sleepiness and cataplexy
learn why so many patients are denied optimal therapy because of doctor's ignorance or insurance company denials/red tape
briefly touch upon the obstacles involved specifically in narcolepsy care
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#38 - Coffee and Sleep: There's Too Much Caffeine In Your Bloodstream
13 Mar 2023
00:36:00
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 sleep
learn about caffeine and the related methylxanthine chemicals theophylline and paraxanthine
analyze the antagonistic effects that caffeine has on adenosine signaling
touch upon the differential effects of caffeine based upon age
explore the negative effects of caffeine on sleep including new research on its effects on REM sleep
detail the research looking at the timing of caffeine ingestion related to bedtime and how its effects may be more prolonged than most thought
uncover 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 Nutrition
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved
#37 - Marijuana and Sleep: The Drugs Don't Work, They Just Make You Worse
06 Mar 2023
00:29:18
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-promoting
understand 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 marijuana
learn the differences between transient sleep effects and the sleep effects of long-term use
explore cultural conversations and myths about marijuana use, in particular that it's helpful in pregnancy
discover the misperceptions surrounding marijuana use in college
uncover how the bottom line of some studies can be affected by pharmaceutical companies trying to develop novel sleep therapies
look ahead to potential therapies for conditions like REM behavior disorder and Restless Legs Syndrome
Produced by: Maeve Winter
Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved