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

    #208 - Menopause and Sleep Update: Outside This Woman's Work

    Menopause has always been linked to sleep disruption, but the story has changed dramatically since we last covered it in episode 3. Hot flashes and night sweats still matter, but newer research is pushing us to think more broadly about brain temperature regulation, insomnia, mood, sleep apnea, cardiometabolic risk, and a new generation of nonhormonal medications that directly target vasomotor biology. In this episode we will:  Revisit why menopause so often produces sleep-maintenance insomnia  Explore the KNDy neuron/neurokinin pathway and why drugs like fezolinetant and elinzanetant matter  Separate hot-flash awakenings from true insomnia disorder  Discuss CBT-I, hormone therapy, and nonhormonal treatment options  Explain why sleep apnea and cardiometabolic risk should not be overlooked in midlife womenTo find out more about this week's podcast sponsor Moonbird, please use the following link: https://www.moonbird.life Original 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!

    33 min

  2. Jun 8

    #207 - Insomnia and Narcolepsy: Tired of the Same Old Story

    Narcolepsy is often described as a disorder of excessive daytime sleepiness, but that description only tells part of the story. Many people living with narcolepsy also struggle with fragmented, restless, and unrefreshing sleep at night; and these symptoms that can look a lot like insomnia. In recent years, researchers have increasingly viewed narcolepsy as a disorder of sleep-wake instability, where the boundaries between wakefulness, non-REM sleep, and REM sleep become less secure. Understanding narcolepsy through this lens helps explain why someone can be profoundly sleepy during the day and still feel like they "can't sleep" at night. In this episode we will: Explore why disrupted nighttime sleep is considered a core symptom of narcolepsy, not merely a side effect Discuss the role of orexin (hypocretin) in stabilizing sleep and wake states and what happens when that system fails Examine the surprising overlap between narcolepsy and insomnia symptoms, including frequent awakenings, vivid dreaming, and nonrestorative sleep Review key research supporting the concept of sleep-state instability as a unifying explanation for many narcolepsy symptoms Consider how treatments aimed at improving nighttime sleep consolidation may help patients feel more alert and functional during the dayTo find out more about this week's podcast sponsor Sleep Reset, please use the following link: https://www.thesleepreset.com/podcast Original 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!

    36 min

  3. Jun 1

    #206 - Sleep Trackers in the Clinic--Help or Harm?: I Guess I Gotta Buy It

    Sleep trackers have become one of the fastest-growing trends in modern health culture. Rings, watches, apps, and mattress sensors now promise to measure everything about your sleep, but are these devices actually helping us sleep better…or simply giving us one more thing to worry about? In this episode, we will:  Discuss whether sleep trackers improve sleep health or simply increase sleep-related anxietyExplore whether sleep trackers are evolving from wellness gadgets into legitimate healthcare toolsDiscuss the recent news surrounding Oura’s confidential IPO filing and what it says about the future of sleep technologyExplore the concept of “orthosomnia” and why the pursuit of perfect sleep scores may backfireReview studies examining the accuracy of modern sleep trackers for total sleep time, REM sleep, and deep sleepTalk about who may genuinely benefit from sleep tracking and who may actually be harmed by it.Examine research suggesting that health data alone often fails to change behavior unless paired with education, coaching, or medical guidanceTo find out more about this week's podcast sponsor NOCTEM Health, please use the following link: https://noctemhealth.com/ Original 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

  4. May 25

    #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

  5. 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

  6. 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 designationTo find out more about this week's podcast sponsor Moonbird, please use the following link: https://www.moonbird.life Original 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

  7. 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 connectionTo find out more about this week's podcast sponsor Sleep Reset, please use the following link: https://www.thesleepreset.com/podcast Original 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

  8. 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
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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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