Bruxism or teeth grinding is a remarkably common occurrence and often happens during our nightly sleep period, disrupting sleep quality and continuity. In this episode we will: Define bruxism Explore the epidemiology of the condition Look at some of the causes of teeth grinding Touch upon proposed mechanisms of bruxism Review recent bruxism research List common treatments for the condition Produced by: Maeve Winter More Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @...
Jun 30, 2025•29 min
Weight loss drugs are everywhere and recently Zepbound (tirzepitide) made big news when it became the first FDA-approved sleep apnea therapy for mild to moderate sleep apnea. In this episode, we will: Introduce and explain weight loss medications Review the studies that convinced the FDA to approve Zepbound for sleep apnea Provide an overview on this class of weight loss medications Evaluate the risks and determine who is a best match for this therapy Touch on the cost and difficulty in getting ...
Jun 23, 2025•39 min
You are looking live at the Seattle Conference Center where sleep researchers from around the world are converging to carry around tote bags and share the latest and greatest sleep research. I was there and saw it all. In this episode we will: Discuss AI and its emerging role in sleep research Learn why napping continues to show positives in attention and performance Continue the focus on chrononutrition and how sleep and circadian factors affect metabolism Witness the emergence of women's healt...
Jun 16, 2025•40 min
So far on the podcast we had talked about sleep apnea as well as the treatments CPAP and surgery. On this episode of the podcast, we discuss another popular treatment option: oral appliances. In this episode we will: Review the pathophysiology of obstructive sleep apnea Outline the mechanism via which oral appliance work List the pros and cons of oral appliance for surgery Discuss how the oral appliance fits into the landscape of sleep apnea therapy Produced by: Maeve Winter More Twitter: @drchr...
Jun 09, 2025•24 min
One of the biggest obstacles in insomnia treatment is the perceived threat of physical harm related to the sleep difficulty. It's a major cog in the insomnia-fear-arousal cycle. In this episode we will: Utilize two case studies to illustrate the disruption that fear of harm causes with insomnia recovery Discuss insomnia is a disorder of distress, not danger Talk about the lack of any evidence that acute sleep loss causes medical harm Challenge the catastrophizing that characterizes insomnia Cont...
Jun 02, 2025•39 min
When we did the snooze button episode of the podcast, it all started with a declaration that the snooze button was the worst thing for sleep. While it's fairly clear the snooze button is not, what is? In this episode, we list the top 10 worst things for sleep. In this episode we will: List what I believe the top ten worst things for sleep are Provide a nugget of research to back it up This will be a dynamic list that we will update from time to time Produced by: Maeve Winter More Twitter: @drchr...
May 26, 2025•27 min
Sweating at night is a common complaint in the sleep clinic. While night sweats are often thought of as being the exclusive domain of post-menopausal women, their causes can be surprisingly varied. In this episode we will: Review the epidemiology of night sweats List the cause both benign and more concerning Discuss how night sweats specifically impact sleep quality and architecture Review interventions to help with the problem Produced by: Maeve Winter More Twitter: @drchriswinter IG: @drchriwi...
May 19, 2025•30 min
When it comes to symptoms that cause us to seek medical help, there are few that top pain. Pain occupies a unique space within the world of sleep, in particular back, neck, and shoulder pain. In this episode we will: Provide an overview of sleep-related pain Explore the relationship between sleep disturbances and pain Learn how sleep disturbances can be a strong predictor of the development of pain Examine studies linking REM sleep loss and increased pain indices Review specific sleep research o...
May 12, 2025•32 min
Over the last several years, adult 'bedtime stories' have become a ubiquitous internet method used by many to help themselves fall asleep at night. In this episode we will: Define bedtime stories Explore what makes them useful for some as a bedtime ritual for sleep Discuss the role these techniques play in insomnia Dissect the ways in which these stores could actually work against someone overcoming their insomnia Think about the specific role these stories can play in healthy insomnia recovery ...
May 05, 2025•38 min
There is nothing more pleasing to the soul than wandering into a space that makes you feel protected, present, and at peace. Many elements involved in the creation of a comfortable bedroom sanctuary have been covered on the podcast. Now, we work to synthesize them all into your Zen den masterpiece. In this episode we will: Think about how room color choices affect relaxation and sleep Design the lighting that will best support our sanctuary's mission Consider how decorations can work to sooth or...
Apr 28, 2025•35 min
As the owner of a private medical practice, I know how difficult it is for the solo provider/small group to keep the doors open and deliver quality care, especially if the providers participate with insurance carriers. This fact not only affects providers, but as we will explore in the episode, it can often directly impact they options for care a patient receives. In this episode we will: Understand the obstacles and misperceptions baked into a career in medicine. Examine the debt of the typical...
Apr 21, 2025•35 min
We have talked extensively about Type 1 and Type 2 narcolepsy on the podcast, but what about its mysterious cousin idiopathic hypersomnia (IH)? What is IH and why is it so hard to diagnose? What is its relationship with narcolepsy, and how do we treat it? In this episode we will: Define idiopathic hypersomnia Look at its incidence rate next to narcolepsy List the key characteristics that differentiate it from narcolepsy Learn the factors that make it difficult to diagnose Highlight the first FDA...
Apr 14, 2025•39 min
A recent New York Times article entitled "A Simple Technique to Help You Fall Asleep" by Christina Caron details a technique dubbed cognitive shuffling that took the internet by storm as a treatment for a racing mind at night. In this episode we will: Define cognitive reshuffling Explore its origins in other 'distracting' techniques including the original--counting sheep Discuss the role these techniques play in insomnia Dissect the ways in which we discuss these therapies, including how we view...
Apr 07, 2025•31 min
We have all experienced it...you're sitting in bed, nodding off, and suddenly you awaken with a start feeling like you are about to fall down stairs. Hypnic myoclonus is estimated to affect as many as 60-70% of individuals, but what is it? In this episode we will: Define hypnic myoclonus, often referred to as "sleep starts" or "hypnagogic jerks" Review the symptoms of the phenomenon Speculate of the evolutionary cause Characterize individuals at the highest risk List the causes of hypnic myoclon...
Mar 31, 2025•27 min
26 million adult Americans have sleep apnea and 80-90% represent undiagnosed cases. Why have these numbers remained so high when there are easier diagnostic and treatment options than ever? In this episode we will: Discuss obstacles to diagnosis See how the lack of symptom specificity adds to the problem Consider if lack of provider awareness is really an issue Look at fear as a factor holding patients back Evaluate the difficulty of getting sleep studies Produced by: Maeve Winter More Twitter: ...
Mar 24, 2025•42 min
Everyone loves the NCAA basketball tournament...teams colliding in a winner-take-all tournament for basketball supremacy. Haven't you ever dreamed about a similar competition between different pillows? Well dream no longer because that bedding showdown is here. Pillows are so important to our sleep, which is why I have assembled 17 of the finest to square off in a battle the likes of which have never been seen. In this episode we will: Explain the first annual Sleep Unplugged Pillow Fight tourna...
Mar 17, 2025•40 min
As we recover from yet another "spring forward" into Daylight Saving Time again, it seems a good time to revisit the topic we initially covered in episode 18. While that episode sought more to explain the origins of the practice and how to best adjust, this episode is more of a declaration as to why the entire practice should be abolished in favor of permanent standard time. In this episode we will: Unpack the support for eliminating the clock change and why many lawmakers have ignored science a...
Mar 10, 2025•31 min
It has been a while since we have focused our attention on light therapy and sleep. For this Insomnia Monday, I thought a revisiting of light therapy might be in order. In this episode we will: Touch on new research that serves to minimize the role that blue light plays in terms of sleep harm Look at other colors of light and how that might affect sleep and health Evaluate research looking at light therapy and insomnia Expand our thinking about insomnia into a place that includes circadian disor...
Mar 03, 2025•33 min
In 2024, the Independent published an article entitled, "Experts Issue Warning About Using the Snooze Button." Previously, a sleep specialist said the snooze button was "one of the worst things you can do." Is any of this true? Could there potentially be a benefit? In this episode we will: Touch upon the history of the snooze button List some theories why it might be harmful to sleep/health Characterize the typical snooze button user Look at the average time one might snooze Provide some insight...
Feb 24, 2025•31 min
Heart rate variability (HRV) is everywhere, and in no space has it made a bigger splash than in sleep medicine. Not only is HRV influenced significantly by sleep, but it is also at the core of wearable sleep technology. In this episode we will: Define heart rate variability Discuss what increased or decreased heart rate variability means List the medical conditions often associated/predicted by changes in HRV Characterize how HRV is utilized in sleep medicine Contrast how different stages of sle...
Feb 17, 2025•28 min
If you pay any attention to sleep hygiene advice, you have probably heard many times that you should get up at the same time every day for optimal sleep. But does that mean you can never lounge around in bed a little in the morning? According to the Scottish, not at all. In fact, they have a term for it: hurkle-durkle. In this episode of the podcast, we will: Define "hurkle-durkle" Differentiate hurkle-durkling from bedrotting, another popular social media trend Review the factors that seem to b...
Feb 10, 2025•28 min
Transcutaneous vagal nerve stimulators are often advertised as insomnia therapies, "helping you fall asleep faster" or "helping you sleep through the night. Do they work? In this Insomnia Monday episode of the podcast, we will: Introduce vagal nerve stimulators Describe the path and role of the vagus nerve Understand the role of the parasympathetic nervous system Examine the limited research on vagal nerve stimulators and sleep Understand the scale of the placebo effect in sleep/insomnia researc...
Feb 03, 2025•38 min
When we think about the deleterious effects of poor sleep, cardiovascular and cognitive/psychological consequences typically come first to mind. One of the less obvious and less understood effects is that of cancer which was listed as a probably carcinogen by the International Agency for Research on Cancer (IARC) in 2007. Since that time, there has been considerable efforts to understand the role plays in cancer. In this episode we will: Evaluate the original research looking at sleep and cancer...
Jan 27, 2025•30 min
The relationship between sleep and blood glucose is a powerful one and it impacts our weight, the way we eat, and countless other health metrics. In this episode we will: Introduce the concept of glycemic control Define insulin sensitivity and how it relates to diabetes Learn why sleep deficiency increases blood sugar levels Stress the role that cortisol and growth hormone play in glucose regulation and how sleep impacts both Explore the relationship between sleep stage and glucose regulation Em...
Jan 20, 2025•31 min
While the Palisades, Eaton, and Hurst fires continue to burn in California, firefighters and other first responders work tirelessly around the clock. What does their ability to bypass sleep for 48-60 hours mean in terms of individuals with insomnia, and what does this kind of work do to their own health? In this episode, we will: Frame the ability to temporarily derive ourselves of sleep as being a powerful tool and not necessarily a sign that sleep is bad or broken Examine the sleep of first re...
Jan 13, 2025•27 min
When it comes to insomnia treatments, there probably is no better intervention than exercise. If you are not already convinced, in this episode we will: Discuss the benefits of exercise on various sleep parameters and insomnia specifically Outline the amounts of exercise that seem to make the most difference Explore the reasons why exercise might improve sleep quality and minimize the manifestations of insomnia Evaluate the types of exercise best suited to improve sleep quality Produced by: Maev...
Jan 06, 2025•29 min
Believe it or not, but the 3rd Annual Sleep Unplugged "Sleepy" Awards are upon us again. What better way to close out the year of sleep than to recognize some truly exceptions individuals and organizations within the field of sleep. Join me as we celebrate some of the brightest stars in this podcast episode: The 2024 Sleepy Award winners are: Social Media Warrior Dr. Upneet "Neety" Chawla (@sleeping.beauty_md) Sleep Outsider Award Equinox Hotels Sleep Vanguard Organization Mattress Firm Sleep Sp...
Dec 30, 2024•34 min
For many people who have sleep apnea, they look to surgery as a means to a "greater awakening" which can at times, lead to disappointing outcomes. What exactly is meant by "sleep apnea surgery" and why doesn't everyone get it? In this episode we will: define sleep apnea and how we measure its severity discuss the adults who are most appropriate candidates look at the various ways "success" is defined with surgical outcomes [reduction in respiratory events, health outcomes, sleep measures] and ho...
Dec 23, 2024•40 min
Sleep apnea is the bread and butter of the sleep clinic and the most common cause of excessive daytime sleepiness. But do you really know the extent to which sleep apnea can ravage your health? Is it the cause of aging? In this episode we will: Explore Brandon Peters' new book The Sleep Apnea Hypothesis Dissect his question, "Are you getting older or are you getting sleep apnea?" List the many common complaints of aging that are actually caused by sleep apnea Touch on the many obvious sleep comp...
Dec 16, 2024•34 min
We started a dialogue about napping way back in episode 17. The napping discussion continues. In this episode, we will: Discuss reasons for napping Revisit the current literature around performance Look at new research on napping and cognition and memory Reexamine the research on nap length and performance List the components of a perfect nap environment Touch upon the potential negatives associated with napping Conclude by looking at napping and cardiovascular risk as well as risk for dementia ...
Dec 09, 2024•38 min
