Sleep Unplugged with Dr. Chris Winter

Chris Winter, MD
  • 4.7 (79)
  • MEDICINE
  • UPDATED WEEKLY

No holds barred, unscripted discussion on a wide range of sleep topics - from sleep disorders to current research and controversies in the field. No topic is off limits! Dr. Chris Winter is a clinician, a board certified neurologist and double boarded sleep specialist with 30 years of clinical experience. He is the author of The Sleep Solution and The Rested Child, and is a popular consultant and speaker, working for many professional sports teams. He is well known for his unique perspective and ability to demystify sleep, all of which he brings to Sleep Unplugged. 

  1. 1D AGO

    #205 - Socks In Bed: Taking All The Heat On Your Feet

    People tend to have surprisingly strong opinions about wearing socks in bed. Some people swear by them, claiming they fall asleep faster and sleep more deeply. Others find them uncomfortable, claustrophobic, or far too warm. But beneath this oddly polarizing sleep habit lies some genuinely fascinating science involving thermoregulation, circulation, and the body’s preparation for sleep. In this episode, we will: Explore why warming your feet may actually help cool your core body temperatureReview the physiology of distal vasodilation and why warming the feet may help people fall asleep fasterDiscuss the landmark research by Kräuchi, Raymann, Ko, and others examining foot temperature and sleep onsetExamine how socks may improve sleep continuity and reduce nighttime awakenings in cooler sleeping environmentsExplain why warm feet and a cool bedroom may actually represent an ideal combination for sleepDiscuss the difference between healthy sleep-supportive habits and sleep rituals that can evolve into “sleep effort”Review what types of socks may work best for sleep, including breathable and moisture-wicking fabricsOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    28 min

  2. MAY 18

    #204 - Nidra for RLS: Voltage Running Through Your Skin

    Restless Legs Syndrome has long been treated as a medication problem. But what if one of the most important clues was hidden in the thing patients already know: movement helps. Nidra, a prescription neuromodulation device using tonic motor activation, attempts to borrow the benefit of movement without requiring patients to pace the bedroom at 2:00 AM. In this episode we will: Review how Nidra stimulates the peroneal nerves to engage movement-related pathwaysExplore the RESTFUL pivotal trial and the extension data that supported FDA authorizationDiscuss what the studies showed for IRLS scores, global improvement, sleep quality, and safetyExamine why this therapy fits into the changing RLS treatment landscapeIdentify which patients may be good candidates and who should avoid itShare the practical keys to a successful Nidra experience, from placement to consistencyOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    25 min

  3. MAY 11

    #203 - What’s Next To Your Bed?: In The Dark, Try To Make It Work

    What’s on your bedside table? A lamp? A phone? A book? A bottle of melatonin gummies? A tangled charging cable? In this episode we explore what our bedside environments reveal about our relationship with sleep itself. Using real listener-submitted nightstands and bedside drawers — including my own — we introduce the Sleep Sanctuary Index (SSI™), a playful but evidence-informed scoring system designed to determine whether the things beside our bed are helping or hurting sleep. Along the way we discuss insomnia psychology, sensory regulation, sleep consumerism, clutter, nighttime rituals, and why some bedside tables feel like sanctuaries while others feel like tactical survival stations. In this episode we will: Introduce the “Sleep Sanctuary Index (SSI™)” — a 100-point grading system for bedside tables and bedside drawersExplore how clocks, clutter, visible cords, and environmental overstimulation may contribute to cognitive arousal and insomniaDiscuss research surrounding conditioned arousal, hypervigilance, and why the bedroom environment matters psychologicallyExamine how sound machines, eye masks, earplugs, nasal strips, and breathing devices may support sleep by improving sensory control and reducing physiologic arousalAnalyze real bedside setups ranging from “Reflective Sleep Specialist” to “Tactical Survivor”Discuss the rise of “sleep consumerism” and whether too many sleep interventions can paradoxically make sleep feel like workExplore how nighttime environments can become associated with either safety and ritual…or vigilance and performanceInvite listeners to submit photos of their own bedside tables and drawers to receive an official Sleep Sanctuary Index score and Nightstand Personality Type designationOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    29 min

  4. MAY 4

    #202 - AI Sleep Therapists: Machines to Save Our Lives, Machines Dehumanize

    Artificial intelligence is quietly moving into one of the most human spaces we have: therapy. Chatbots now deliver cognitive behavioral strategies, respond with empathy, and are available 24/7 at a fraction of the cost of traditional care. But does that mean the therapist is on the verge of extinction? Or are we misunderstanding what therapy actually is? In this episode, we explore the science, the promise, and the limits of AI in mental health, and ask a deeper question about connection, loneliness, and what it really means to be “seen.” In this episode we will: Review the current research on AI-based therapy, including randomized trials showing improvements in anxiety and depression• Examine where AI performs well, particularly in structured approaches like CBT and skills-based interventions Explore the concept of “perceived empathy” and why AI can feel supportive without forming a true therapeutic relationship Discuss the major limitations of AI, including safety concerns, crisis management, and lack of clinical judgment Analyze real-world examples of therapy chatbots and hybrid care models already being used in clinical settings Consider whether AI may actually worsen loneliness over time, despite reducing it in the moment Reframe the future of therapy as collaboration rather than replacement, with AI extending care but not replacing human connectionOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    38 min

  5. APR 27

    #201 - Top 10 Sleep Threat Power Rankings: I Should Be Scared, But I Feel No Fear

    This week marks the 11th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Ellen Wermter FNP-BC. Ellen is a nurse practitioner and board-certified behavioral sleep specialist.  In this episode, Ellen has graciously provided us her list. In this episode we will: Find out what Ellen thinks are the top threats to your sleepFocus on how nurse practitioners and physician assistats are playing a increasing large role in sleep medicineLearn why Ellen's list marks a different view of sleep problems than lists previouslyOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    28 min

  6. APR 20

    #200 - Sleep Reflections and Hopes: 200 More Before I Sleep

    Sleep has never been more visible...or more complicated. In a world of sleep scores, optimization strategies, and endless advice, the pursuit of better sleep has quietly shifted into something more rigid, and for many, more stressful. At the same time, the science of sleep has never been stronger, and the opportunity to reshape how we think about insomnia and restoration has never been greater. Now, we step back and take stock. We examine the unintended consequences of modern sleep culture while looking ahead to what a healthier, more grounded sleep could look like by episode 400. In this episode we will:  Examine the unintended consequences of modern sleep culture and the rise of sleep-related anxiety  Explore how optimization and sleep tracking can paradoxically worsen sleep quality  Review the concept of orthosomnia and its clinical implications  Discuss how fear-based messaging around sleep may contribute to insomnia  Reframe what “good sleep” means through a clinical and behavioral lens  Imagine how sleep science, treatment, and public discourse could evolve over the next 200 episodes  Identify what elements of current sleep culture are worth keeping—and what should be left behindOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    42 min

  7. APR 13

    #199 - Sleep Fixes With Fine Print: The Only Risk That You Would Take

    Sleep fixes are everywhere—magnesium, melatonin, mouth taping, CPAP, turmeric, even that glass of wine before bed. And the truth is, most of them work. But what often gets left out is the fine print: the dosing, the timing, the patient selection, and the unintended consequences that can quietly turn a good idea into a bad outcome. In this episode we will:  Examine how magnesium supplementation can drift into unsafe territory, especially in the setting of renal impairment  Review the risks of mouth taping, including aspiration, skin complications, and worsening undiagnosed sleep apnea  Explore the nuanced role of CPAP, including where it helps—and where it may not improve cardiovascular outcomes in milder cases  Break down turmeric and “golden milk” trends, including dose creep and emerging concerns around hepatotoxicity  Discuss the underappreciated risks of modafinil, including effects on contraception and potential teratogenicity  Provide a clear-eyed look at hypnotic medications and how they alter the perception of sleep more than sleep itself  Clarify why melatonin is best understood as a circadian signal—not a sedative—and how mistiming can backfire  Highlight additional “sleep fixes” like alcohol, naps, weighted blankets, and sleep trackers that come with their own caveatsOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    35 min

  8. APR 6

    #198: The Loneliness Epidemic and Insomnia: Out by Myself

    Insomnia is often framed as a nighttime disorder—but what if, for many patients, it’s also a daytime problem of disconnection? As loneliness emerges as a major public health issue, a growing body of research suggests that social isolation and poor sleep may be deeply intertwined, each reinforcing the other in a self-sustaining cycle. Drawing on the work of Vivek Murthy and current sleep science, this episode explores how loneliness affects insomnia, how insomnia may worsen social disconnection, and what interventions actually help. In this episode we will: Review how loneliness and social isolation are defined and why they matter for long-term health  Explain the biological and psychological mechanisms linking loneliness to insomnia, including hyperarousal and rumination  Examine experimental and longitudinal research showing that poor sleep can increase next-day loneliness and social withdrawal  Distinguish between objective isolation, subjective loneliness, and relationship quality—and why that matters clinically  Discuss evidence-based interventions including CBT-I, behavioral activation, mindfulness, and structured social engagement  Offer a practical framework for identifying and treating insomnia when disconnection is part of the clinical pictureOriginal intro music Vigilanteology by Abhinav Singh (copyright 2026) Original outro music Vigilanteology (reprise) by Abhinav Singh (copyright 2026) Produced by: Maeve Winter Music by: Dr. Abhinav Singh (@sleep_vigilante), all rights reserved More Twitter: @drchriswinterIG: @drchriwinterThreads: @drchriswinterBluesky: @drchriswinterThe Sleep Solution and The Rested ChildThanks for listening and sleep well!

    39 min
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4.7
out of 5
79 Ratings

About

No holds barred, unscripted discussion on a wide range of sleep topics - from sleep disorders to current research and controversies in the field. No topic is off limits! Dr. Chris Winter is a clinician, a board certified neurologist and double boarded sleep specialist with 30 years of clinical experience. He is the author of The Sleep Solution and The Rested Child, and is a popular consultant and speaker, working for many professional sports teams. He is well known for his unique perspective and ability to demystify sleep, all of which he brings to Sleep Unplugged. 

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