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 w...
Oct 09, 2023•30 min
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 apn...
Oct 02, 2023•32 min
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 relate...
Sep 25, 2023•30 min
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 con...
Sep 18, 2023•29 min
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...
Sep 11, 2023•27 min
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...
Sep 04, 2023•33 min
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 b...
Aug 28, 2023•31 min
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 sl...
Aug 21, 2023•30 min
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 sprea...
Aug 14, 2023•33 min
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 Understan...
Aug 07, 2023•40 min
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 descriptio...
Jul 31, 2023•39 min
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 rese...
Jul 24, 2023•27 min
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 ...
Jul 17, 2023•41 min
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...
Jul 10, 2023•39 min
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 vis...
Jul 03, 2023•39 min
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 exposur...
Jun 26, 2023•27 min
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...
Jun 19, 2023•28 min
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 misalignm...
Jun 12, 2023•38 min
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 th...
Jun 05, 2023•38 min
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...
May 29, 2023•33 min
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 distu...
May 22, 2023•30 min
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 bre...
May 15, 2023•39 min
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 ...
May 08, 2023•29 min
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 wit...
May 01, 2023•37 min
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-r...
Apr 24, 2023•37 min
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 hydrat...
Apr 17, 2023•30 min
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 ...
Apr 10, 2023•39 min
"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 of...
Apr 03, 2023•31 min
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 order...
Mar 27, 2023•36 min
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 strateg...
Mar 20, 2023•42 min
