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With the holidays fast approaching, many will take to the skies bound for destinations all over the world. Sleeping on a plane can be the difference between a pleasant Thanksgiving event and a contentious meal ending in frustration. Being prepared to sleep on a plane is an artform. In this episode we will:
Discuss the ins and outs of seat selectionGo through a comprehensive list of items to help with sleep on a planeList some strategies for hitting the ground running when you arriveProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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There is a complicated relationship between sleep and weight, and it's worth unpacking this to some degree. In this episode we will:
Look at the data on weight loss in sleep apnea patients and how it impacts disease stateReview the reverse situation of how CPAP therapy affects short and long-term patient weightUnderstand the consensus opinion about sleep deprivation and weight gainSort through the different data on weight gain and one theory about the mixed resultsProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Grief is a both a common cause of acute insomnia and a massive perpetuating factor of chronic insomnia. The relationship between grief and insomnia/sleep is complex and bidirectional. In this episode we will:
Outline the relationship between grief and sleep and how it acts as a causative factorDiscuss how long-term insomnia can lead to complex griefDifferentiate different grief subsets: late life spousal bereavement, complex grief, parental griefFollow patterns of grief: resilient, recovering, and chronic Evaluate the treatment of insomnia as a means to combat chronic griefProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Fear of the dark is a common phobia seen in children that can greatly affect their sleep. In this episode we will:
define fear of the darkdifferentiate between nyctophobia (fear of the night), scotophobia (fear of the dark/what the dark could be hiding), or lygophobia (fear of twilight)describe the ages that it commonly presents, peaks, and disappearslist some causes of fear of the darkunderstand why there may be an evolutionary cause for the disorderdiscuss treatments aimed at minimizing fear of the dark and its impact on sleepProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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We have touched upon bedwetting in several episodes, but we have never dedicated an entire episode to the topic. In this episode, we will:
define enuresis/bedwettingdifferential between primary and secondary enuresisdiscuss the differences between monosymptomatic and non-monosymptomatic enuresisuncover the risk factors for enuresislist the causes of the disorderreview the treatments for enuresistouch upon adult enuresisProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Climate change is not only a growing threat to our planetary survival, but it is also a major player in the health and safety of people everywhere. Our sleep health does not escape the widening reach of global climate consequences. In this episode we will:
Discuss the research linking climate change to sleep and sleep inequalitiesFocus on research linking the threat of hurricanes to declining sleep quality and quantity in adults and childrenUnderstand that the sleep risk extends well beyond the acute weather disasterRecognize that the threat extends to first responders and workers at all levels who deal with climate crisesProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Up until recently, getting more sleep was not exactly cool and absolutely not something to brag about. Gen Z may be changing that perception on social medial as they brag about getting more sleep, better sleep, and pushing the concept of sleep perfection to the "max." In this week's episode, we will:
Highlight Kate Lindsay's September 8, 2024 New York Times article entitled How The Pursuit of Perfect Sleep Can BackfireDefine "sleepmaxxing"Discuss the pros of celebrating more/better sleep publiclyRelate this movement to the term orthosomniaUnderstand why this movement could have very negative implications for the insomnia communityConsider where our optimal placement on the sleep spectrum should beProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Over the past few years, the topic of sleep has permeated the media landscape like few other topics in science and medicine. This has led to not only a fascination withing the public about the topic, but also a wild west-like race to financially capitalize on sleep products. But which products are better than others? In this episode, we will:
discuss the ways in which the media "rank" various sleep productsdive into the ways in which these ratings are determinedcontrast this with the relatively small amount of credible research available for these determinationsunderstand how these awards and certifications are often bought or acquired through means other than a product's merit in the fieldstress that the only way to know if a product is going to work well for you is to try itProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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On September 16th, 2024, Apple announced their new sleep apnea detection feature for their Apple Watch device had received FDA approval for the detection of mild to moderate sleep apnea. While this is an exciting development in the consumer medical field. In this episode, there are some concerns about this technology. In this episode we will:
Touch upon the numbers when it comes to sleep apneaUnderstand why there is a market for sleep apnea detectionDescribe the technology Apple uses to detect sleep apneaReview the concept of true positive, true negative, false positive, an false negative results and how they relate to the concepts of sensitivity and specificity.Compare the sensitivity of the Apple Watch to chance, home sleep testing, etc.Consider the ideal sleep apnea screening characteristicsProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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As summer comes to an end, it's a good time to examine how seasonal change tends to affect our sleep. In this episode we will:
Refresh our memories about circadian factors related to sleepLook at seasonal trends in sleep times, bed times and wake timesEvaluate factors such as light, temperature, and exercise as well as other surprising sleep variables that change with the seasonExamine various sleep stages and how seasons affect their quality and quantityDive into new research suggesting that in addition to seasons affecting sleep characteristics, our sleep characteristics may be intrinsically changing to prepare us for various seasonsProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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For the first installment of the Sleep Unplugged Book Club, we will examine Andrew Spector's new book Navigating Life with Restless Legs Syndrome. This also marks a revisiting of the topic we covered in episode #13 (Restless Legs Syndrome: You Gotta Move). In this episode we will:
Introduce Dr. Andrew Spector, a Duke University professor of neurology and restless legs expertUpdate and supplement information from episode #13 of this podcast about restless legs syndrome (RLS)Explore the role of iron in RLS and how to use ferritin and transferrin levels to guide potential therapiesTouch upon the idea that despite different causes of RLS, determining the precise reason why you have RLS may not be particularly essential for choosing therapiesList new treatment options that are not prescription medicationsReexamine difficulties and downsides to dopamine agonist therapiesCautiously look at the use of benzodiazepines and opioids in perhaps a new lightTouch upon other prescription medications that might be useful in the disorderMention the relationship between insomnia and RLSProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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There is no topic in sleep more likely to incite a riot between sleep experts than the concept of a sleep debt. Does it really exist? Can a sleep debt ever be repaid? If so, how long? In this episode, we will:
Define sleep debtExamine a new population study on the effects of sleep debt on cardiovascular riskAttempt to consolidate the available research into guidelines for dealing effectively with sleep debtDifferentiate between sleep debt responses in insomnia sufferers and sleep deprived individualsTouch on how accurately understanding personal sleep need directly impacts sleep debtProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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We have touched on inflammation as a central pathway connecting sleep disorders and dementia (episode 99), injury (episode 70), pain (episode 48), and cardiovascular disease (episode 35). In this episode, we shine the spotlight directly on inflammation and learn how it is connected to sleep. In this episode we will:
Examine the reciprocal relationship between inflammation and sleepUnderstand how cytokines play a role in the inflammatory cascade, but also in sleep regulationLearn the circumstances that tend to raise cytokine levels, including sleep deprivation, sleep disruption, and excessive sleepExplore severe situations of sleep deprivation in animal models and learn how the resultant "cytokine storm" is virtually incompatible with lifeFollow the link between inflammation and chronic diseases, including dementiaProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Somewhere between normal nocturnal breathing and sleep apnea exists a strange entity. This condition, often debated in terms of its mere existence is upper airway resistance syndrome, and knowing about it can be the difference between solving your sleep-related breathing woes and continuing your struggles. In this episode we will:
define upper airway resistance syndrome (UARS)review the concept and pathophysiology of upper airway resistancecontrast how this disorder is defined in comparison to sleep apnealearn the difference between an AHI (apnea-hypopnea index) and an RDI (respiratory disturbance index)understand how different sleep studies (in-lab studies, home sleep studies/home sleep tests) might differ in their ability to diagnose the disorderlist the various treatments that can be applied to the diagnosisProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Sleep walking is probably the most recognized and discussed parasomnia, but it can also create significant confusion and danger for those affected. In this episode, we will:
Define sleepwalking Differentiate somnambulism and noctambulismEvaluate how age and genetics affects the conditionCharacterize the parasomniaList the causes of sleep walkingDiscuss disorders associated with the disorderTouch upon ways to assess sleepwalkingEmphasize treatments and how to make environments safe for sleepwalkersProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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We often talk about the amount of sleep individuals need creates confusion for insomnia patients. In this episode we dive deeper into this concept with a way in which to think about sleep need. In this episode we will:
Revisit sleep need Understand why 8 hours is not right more many individualsTouch on the complicated nature of determining how much sleep one needs to sleepDefine the "Good Night Rebound Bias"Learn how perception impacts sleepDescribe how sleep journals can be made into more powerful tools for sleep needLearn how to calculate a Internight Sleep Variability ScoreProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Sleep apnea is a very common medical problem that affects a large portion of the population. The treatment options leave much to be desired including what is by far and away the most common treatment: the CPAP device. This reality has led to the quest to find a medical treatment for sleep apnea, and one investigational drug AD109, has received some early attention. In this episode we will:
Discuss the history of medications being tested as potential treatments for sleep apneaReview how sleep apnea is classified in terms of its severityList the current therapies for sleep apneaDescribe the two components of AD109, and the mechanism of action of these drugsEvaluate the design and results of a recent study of AD109 in mild sleep apneaPut in perspective what these result mean in real world situationsProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Aging is a certainty of life, and with it comes changes in sleep. Understanding these changes is central to life-long pursuit of healthy sleep. In this episode we will:
Discuss whether or not older individuals sleep less than younger individualsEvaluate the role of schedules and schedule flexibility in the sleep of the elderlyLearn why the circadian rhythm diminishes with ageSpotlight the role of exercise in the sleep of seniorsLook at various sleep disorders of the elderlyList the consequences of poor sleep in older individualsProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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The menstrual cycle has long been associated with sleep. Emerging research is uncovering more of a bidirectional relationship with sleep. In this episode we will:
Provide an overview of the menstrual cycleEvaluate the reciprocity of the relationship between sleep and the menstrual cycleDiscuss the roles of estrogen and progesterone in the cycle and how their relationships might affect sleepReview the 4 stages of the menstrual cycle and how they often impact sleepLook at interventions related to personal knowledge of your own menstrual cycleEpisode Written by Maeve Winter
To participate in the study mentioned in the podcast, use the link below:
https://tccolumbia.qualtrics.com/jfe/form/SV_1M5sOpYMa1Ld0mGProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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Like it or not, the concept of a sleep divorce seems like it is here to stay. Sleeping in separate beds or bedrooms is a popular option for solving sleep issues, but is it the right choice? Are there better options. In this episode we will:
Look at historical research about partner sleepDefine a sleep divorceIntroduce the Scandinavian Sleep MethodUnderstand how sleep timing/chronotype plays a role is sleep compatibilityLearn how sleep-related movements change over time in a relationshipEvaluate the role of relationship conflict in sleep healthFocus on snoring as a common variable leading to a sleep divorceList interventions that may help avoid a sleep divorceTouch upon light as a source of sleep conflictProduced by: Maeve Winter
Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child
MoreThanks for listening and sleep well!
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