One of the aspects of insomnia that can be both a perpetuating factor and and target for treatment is exploring dysfunctional beliefs. In this episode we will: Explore different types of insomnia beliefs Understand how these beliefs impact insomnia therapy Look at the relationship between dysfunctional sleep beliefs and depression and alcohol abuse Examine sleep beliefs in the general public as well as younger/university populations Determine ways in which these beliefs can be targeted in insomn...
May 06, 2024•23 min
Dreams happen, and unfortunately, sometimes those dreams are nightmares. For most, these terrifying nights are few and far between. For a small few, nightmares become a frequent and unwanted nighttime norm. In this episode we will: Revisit parasomnias, in this case nightmare disorder, and determine what defines it Differentiate this disorder from night terror/sleep terror disorder Explore the epidemiology of the problem List its underlying causes Review the medications often used to treat the pr...
Apr 29, 2024•29 min
Narcolepsy is a misunderstood medical disorder and as such, it generates some fascinating stories and anecdotes when you treat narcolepsy. In this episode we will: Discuss the difficulties narcolepsy patients go through just refilling their medications Dissect the idea of narcolepsy patients and abuse of their drugs Evaluate the enthusiasm the medical community has for the treatment of narcolepsy Consider some of the less obvious obstacles narcolepsy patients face Understand the difficulties wit...
Apr 22, 2024•38 min
The health benefits of yoga are widely espoused, but for many, the belief is that the benefits are derived mainly from the physical nature of the poses or asanas. The breathing exercises and techniques (pranayama) are often ignored. In this episode, we will: -Explore the sleep-specific benefits of breathwork to not only bring oxygen to the brain, but to also influence the energy of the body (referred to as prana or chi). -Review the various stages of breathing and why many individuals practice a...
Apr 15, 2024•39 min
Though widely regarded as pseudoscience for many years, there has been a recent resurgence in the practice of earthing/grounding. This practice aims to dissipate excess electrical charge and reestablish electrical homeostasis. While the act of grounding is common practice in high voltage appliances, is it really necessary of beneficial in the human body when currents are miniscule in comparison. In this episode, we will: Explain the concept of grounding in modern electrical wiring Discuss the el...
Apr 08, 2024•36 min
There are no shortage of insomnia treatments and we have covered many on this podcast. In honor of April Fool's Day, we spotlight 10 unusual treatments and continue our yearly tradition of sharing the funniest listener comments about the show. In this episode we will: Discuss biofeedback as a potential insomnia therapy Evaluate the act of rocking or vibration as a sleep-inducing action Look at various mental tricks like pretending your alarm has just gone off Touch upon visualization techniques ...
Apr 01, 2024•36 min
When it comes to substances affecting sleep negatively, it seems alcohol and caffeine hog all of the spotlight. But what about nicotine? While the number of younger individuals who smoke is declining, the advent of vaping and oral nicotine pouches is rising, and the effects on the sleep of the users is not positive. In this episode we will: Examine the effects of nicotine on sleep Look at the effects of nicotine withdrawal on sleep metrics Understand the potential bidirectional relationship of e...
Mar 25, 2024•30 min
In a 2017 study, approximately one-third of the respondents reported having fallen asleep driving within the last month. Sleepy driving is a massive public health problem leading to thousands of preventable accidents, deaths, and injuries every year. In this episode we will: Define drowsy driving Outline the scope of this public health problem Evaluate the causes of drowsy driving Look at factors making drowsy driving more likely or dangerous Characterize the level of impairment in terms of alco...
Mar 18, 2024•39 min
One of the most interesting trends in sleep is the growing number of hotels and hospitality centers that are embracing sleep as a primary focus for their patrons. Equinox Hotel in New York City has fully embraced the topic in almost everything they offer their guests from spa experiences to a room that goes "Dark, Quiet, and Cool" with the touch of a button. In this episode, we will: Highlight some efforts by hotels in the past to fold sleep into their services Contrast the Equinox Hotel's massi...
Mar 11, 2024•35 min
Over the last two years, we have covered several circadian rhythm disorders...jet lag disorder and shift work disorder as well as covering the general concept of a circadian rhythm. For some individuals, they have an intrinsic desynchrony with the times they are expected to be awake. In this episode we will: Review the role of the circadian rhythm in sleep Touch upon previously covered circadian disorders Define chronotype its relationship to quality sleep Examine the parallels with circadian di...
Mar 04, 2024•39 min
Weighted blankets have soared in popularity over the past decade and they often promise better sleep. What exactly dose the evidence say and for what practical purposes can these products be useful? In this episode, we will: Review the nervous system pathways for perceiving touch and pressure Describe how pressure has a calming effect on the body via parasympathetic system activation Explore the origins of more widespread weighted blanket use in the autism and sensory integration communities Wei...
Feb 26, 2024•34 min
A simple piece of cloth over the eyes can have a powerful effect of the quality on an individual's sleep. The evolution of the sleep mask has been profound and the available literature of their effectiveness, particularly in the hospital setting has be extensively studied. In this episode we will: Outline the effects of sleep masks on sleep Review the large body of evidence supporting the use of sleep masks in hospitalized patients List the specific medical populations that have been shown to be...
Feb 19, 2024•27 min
Picking the right mattress and pillow is important. Choosing the right material that goes over your mattress is equally essential. Bedding materials come in many forms and they can make a difference in your sleep experience. In this episode we will: Look at the research about bedding and disease modification Understand the temperature-regulating properties of various fabrics Explore cotton as a bedding material and how the addition of performance fibers can enhance the cooling properties of the ...
Feb 12, 2024•31 min
It's hard to find insomnia without a healthy dose of fear or anxiety. Few individuals make an appointment to see a sleep specialist only to let them know that the situation is no big deal and frankly enjoyable. Fear not only plays a huge role in the development and worsening of insomnia, it also offers an insight into a potential solution. In this episode we will: Review the incidence of anxiety in this country and the percentage of individuals diagnosed with anxiety who also have insomnia Defin...
Feb 05, 2024•35 min
The research on sleep and cell phone use is negative and there is an overwhelming amount of it. The negative impacts on sleep affect all age groups and demographics. While the impact on mood, memory, and attention is clearly sizable, the impact on sleep exists independently from these effects. In this episode we will: Examine the effects of cell phone use in three populations: adults, college-age students, and adolescents/school-aged children Determine the scope of cell phone use at bedtime and ...
Jan 29, 2024•40 min
While brain fog has been described in many contexts, its incidence has soared since Covid. While the existence of brain fog is clearly real, its lack of clear definition and delineation from similar disorders does inject diagnostic and therapeutic confusion into the clinical setting. In this episode we will: Offer elements central to the definition of brain fog Touch upon the demographics and incidence of the disorder, with particular attention to Covid Review the history of the disorder Look at...
Jan 22, 2024•32 min
If catathrenia (Episode 30) is the parasomnia that bothers everyone except the sleeper, exploding head syndrome (EHS) is the parasomnia the only bothers the sleeper, and very much so at that. Imaging being awakened by a sound so loud and dreadful that you awaken certain that you are about to die. In this episode we will: Define exploding head syndrome Review the key characteristics of the parasomnia Explore the history and legend of EHS Examine the demographics of the disorder Understand the inc...
Jan 15, 2024•29 min
In 2023, the Surgeon General Dr. Vivek Murthy released an 82-page advisory entitled, "Our Epidemic of Loneliness and Isolation" and it details the health consequences of social isolation and lack of social support. In the report, sleep was specifically highlighted as an aspect of health affected by social isolation. This highlights an important connection and potentially and avenue of insomnia treatment. In this episode we wilL Define loneliness and social isolation Examine the scope and traject...
Jan 08, 2024•37 min
Happy new year! It's 2024 and with a new year comes resolutions to join a gym and get into shape. The podcast has explored exercise and sleep relationships before, but is there a benefit to lifting weights? In this episode we will: Touch on current gym use statistics Revisit the impact sleep has on weight training, recovery, and athletic gains Detail the impact on specific strength training exercises and sleep Understand the impact of weight training on sleep quality and depression indices Look ...
Jan 01, 2024•26 min
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 (@tt...
Dec 25, 2023•25 min
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 adu...
Dec 18, 2023•36 min
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 developm...
Dec 11, 2023•39 min
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 comedi...
Dec 04, 2023•37 min
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 (NE...
Nov 27, 2023•27 min
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 slee...
Nov 20, 2023•24 min
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 potent...
Nov 13, 2023•26 min
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...
Nov 06, 2023•33 min
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...
Oct 30, 2023•36 min
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 Foc...
Oct 23, 2023•36 min
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 ...
Oct 16, 2023•28 min
