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 a...
Mar 13, 2023•36 min
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...
Mar 06, 2023•29 min
Anyone who has traveled a significant distance has felt the effects of jet lag...the fatigue, the altered appetite, the sleep irregularities. The science of jet lag and sleep is topic of tremendous interest both scientifically and in popular culture. In this episode we will: Define jet lag and how it relates to the circadian rhythm Examine how jet lag can influence our general and cognitive health as well as cancer risk Contrast the biological difference between eastward and westward travel and ...
Feb 27, 2023•40 min
The link between cardiovascular health and sleep is beyond compelling and is probably the most researched topic related to sleep health. This has taken on greater meaning as studies show the cardiovascular health of all age groups is declining. Recently, the American Heart Association added Sleep Health to its 'Essential 8'--a collection of the meaningful steps individuals can take to improve their cardiovascular health and outcomes. But what constitutes the relationship between sleep health and...
Feb 20, 2023•34 min
Back sleeper, side sleeper, stomach sleeper...which is the best position for quality sleep? Body position is a popular topic in the media, but how much evidence is behind the recommendations? In this episode we will: Explore sleeping positions and our ability to perceive and control them Briefly touch upon considerations like facial wrinkling and glaucoma for which there is inconclusive evidence Revisit how back sleeping in infants is thought about currently in the relationship to SIDS and infan...
Feb 13, 2023•33 min
Clickbait title comments aside, cognitive behavioral therapy for insomnia (CBTi) is the scientific gold standard when it comes to insomnia therapy. It's effective and medical governing bodies and consensus statements lauding its benefits are too many to count...but what exactly is it? In this episode, we will: Learn about the overwhelming support for the use of CBTi for the treatment of insomnia List the various medical boards and governing bodies that support it and its overall efficacy rates U...
Feb 06, 2023•39 min
There are many controversial topics in the world of sleep. Not many spark more conversation and controversy than various forms of co-sleeping. In this episode we will: Define co-sleeping Learn about the various forms of co-sleeping: babies/children, pets, siblings, and spouses Examine the research about co-sleeping and SIDS as well as accidental death Look at the various risk factors surrounding co-sleeping with babies Weigh the pros and cons of co-sleeping with pets Touch upon sibling co-sleepi...
Jan 30, 2023•37 min
Perhaps no topic in sleep is more filled with more wild claims and unsubstantiated research than polyphasic sleep. The division of sleep into several distinct periods is not new. The question is, does it hold the key to enhanced health and performance? In this episode, we will: Define polyphasic and monophasic sleep Learn about the sleep of other animals and contrast their typical polyphasic sleep to the monophasic sleep of most humans Follow the history of polyphasic sleep through medieval time...
Jan 23, 2023•32 min
Individuals who moan or groan in their sleep are not uncommon...at least we think so. Catathrenia, the medical term for the disorder, is poorly studied and poorly understood. Despite the relative lack of public awareness, bedpartners everywhere are keenly aware of the disorder. In the episode we will: characterize catathrenia as a breathing disturbance (or parasomnia) distinct from snoring and sleep talking (somniloquy) revisit the initial description of the disorder consider the consequences of...
Jan 16, 2023•28 min
Snoring is a common sleep problem that affects many individuals either directly or indirectly. There is a significant amount of confusion around the topic of snoring as it is often mentioned in the same breath with sleep apnea. Snoring is it's own entity with its own unique pathophysiology, risk factors, and treatments. In this episode you will: Glimpse at some historical perspectives of snoring Learn about the scope and demographics of those who snore List the causes of snoring and where they e...
Jan 09, 2023•39 min
In 1987, Arthur Spielman put forth a model for understanding insomnia that came to be known as the 3-P Model. It laid out the progression of the disorders in 3 steps: Predisposing factors, a precipitating event, and perpetuating influences. In this Insomnia Monday episode of the podcast, we expand the model to include 9 "Ps" and explore each. In this episode, you will: Learn about the original 3-P model including predisposing factors for insomnia Understand how caregivers can preindoctrinate (or...
Jan 02, 2023•39 min
It has been a truly incredible year for the Sleep Unplugged podcast. In operation just over six months, the success of the podcast is both exciting and humbling. As we come to the end of the year, the podcast wants to shine a light on some of the brightest stars within the field of sleep and give their work some much earned praise. This year's Sleepy Award winners are: Social Media Warrior Dr. Anne Marie Morse (@DAMMGoodSleep) Best Insomnia Advice Dr. Brandon Peters (@BrandonPetersMD) Sleep Outs...
Dec 26, 2022•38 min
Given that approximately 1 in 2000 people in the United States has narcolepsy, and their symptoms are so dramatic, there is a good chance you know someone with this disorder. Narcolepsy is fundamentally a debilitating, lifelong disorder of excessive sleepiness and sleep dysregulation. In this episode, we will: define narcolepsy and learn how it presents in individuals trace the pathophysiology of the chemical disorder related to orexin/hypocretin dysfunction list the 5 main diagnostic characteri...
Dec 19, 2022•39 min
We have been dancing around this topic since pretty much the beginning of Sleep Unplugged. Sleep and Menopause...Circadian Rhythms...Insomnia...even some of the products in the holiday gift guide referred to temperature, but why? What is the relationship between temperature and sleep? In this episode we will: Learn why humans and many animals display nesting behaviors designed to warm up prior to bed Understand the classic sleep research protocols exploring the "warm bath effect" Follow the proc...
Dec 12, 2022•27 min
There may be no topic in sleep that is more studied yet often misunderstood than alcohol. Even a casual overview of popular media is full of references relating alcohol and peaceful relaxation and easy sleep. Is there truth to this depiction? Can alcohol share a space with healthy sleep? In this episode we will: Examine the numbers of people using alcohol to help with sleep and insomnia Explore the neurotransmitters affected by alcohol intoxication and how they relate to the chemistry of sleep D...
Dec 05, 2022•33 min
When it comes to healthy sleep, plays a huge role. The discussion often vilifies light, in particular blue light, but is it always bad? In this episode we will: Discuss light's role in the regulation of our circadian rhythm and by proxy, sleep. Understand the anatomy of how light interacts with the eye/retina, the suprachiasmatic nucleus, the pineal body, and eventually creates melatonin suppression Understand how blue light came to be acknowledged as the fundamental light color of this process ...
Nov 28, 2022•29 min
With the holidays around the corner, I have reached out to my favorite sleep product companies as well as my favorite sleep experts to get product recommendations, discount codes, and all kinds of weighted blankets, ear plugs, cooling units, and sleep hoodies to try out. Buying gifts for people this time of year can be difficult, so I'm making it easy for you. Who wouldn't want a gift that encourages better sleep. In this podcast we will look at the following: Ayo circadian lighting Bearaby weig...
Nov 21, 2022•39 min
Nutrition and food are big topics within sleep circles. What can I eat to support great sleep? In this episode we will: Learn about the amnio acid tryptophan and what food contain high levels. Debunk the myth that turkey contains high levels of tryptophan, and thus is the reason why you fall asleep after eating turkey on Thanksgiving Outline the steps in melatonin synthesis, beginning with tryptophan being facilitated by calcium and insulin levels in the body List the various enzymes and chemica...
Nov 14, 2022•27 min
There is nothing in the realm of sleep medicine that creates more confusion (both among patients and providers) than paradoxical insomnia. Known by many terms over the years, paradoxical insomnia (or sleep state misperception) is at once common and rare, This is unfortunate because more awareness could improve the overall recognition and diagnosis or insomnia as well as improve treatment outcomes. In this episode we will: Review the definition and incidence of insomnia disorder Explore the inher...
Nov 07, 2022•42 min
On this special Halloween edition, we will wander into the dark and terrifying forest of nightmares and night terrors. In this episode, we will: Explore the origin of the term nightmare Differentiate nightmares from bad dreams and learn what constitutes the diagnosis of nightmare disorder List other REM-related parasomnias besides nightmare disorder (like isolated sleep paralysis (Episode 16), REM Behavior Disorder, and catathrenia Characterize the prevalence of nightmares and nightmare disorder...
Oct 31, 2022•34 min
Twice a year, daylight saving time takes center stage as we talk about it, worry about it, plan for it, and either rejoice or renounce its very existence. Now, as the United States government debates whether or not to legislate an end to the practice, let's take some time to explore the topic. In this episode we will: explore the origins of daylight saving time and its particularly unique history in the United States understand the reasons for not only implementing the practice of daylight savin...
Oct 24, 2022•35 min
Has there ever been a topic more fraught with misunderstanding and misinterpretation than napping. Should we nap? Should we not nap? What if I can't nap? This episode will cover it all. In this episode we will: Understand how napping can benefit our health and performance Evaluate how in some populations, excessive napping can be a marker of poor health Learn how napping can be employed to supplement nocturnal sleep and repay sleep debt Find out the ideal way to structure the environment and tim...
Oct 17, 2022•36 min
Almost half of all people will experience the terrifying feeling of awakening from sleep unable to move. Sleep paralysis has its roots deep in history and separating fact from lore is not always easy. this this episode we will: explore the history and mythology surrounding sleep paralysis, the night hag, incubus/succubus, and the origin of the term nightmare contrast different cultural interpretations of sleep paralysis as well as the various treatments believed to ward off the condition explore...
Oct 10, 2022•35 min
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 ...
Oct 03, 2022•34 min
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 biolog...
Sep 26, 2022•36 min
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 ...
Sep 19, 2022•40 min
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 to...
Sep 12, 2022•37 min
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...
Sep 05, 2022•39 min
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...
Sep 01, 2022•36 min
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 circad...
Aug 29, 2022•38 min
