Sleep Unplugged with Dr. Chris Winter

Latest Episodes:

#203 - What’s Next To Your Bed?: In The Dark, Try To Make It Work May 11, 2026

Show notes

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 drawers
Explore how clocks, clutter, visible cords, and environmental overstimulation may contribute to cognitive arousal and insomnia
Discuss research surrounding conditioned arousal, hypervigilance, and why the bedroom environment matters psychologically
Examine how sound machines, eye masks, earplugs, nasal strips, and breathing devices may support sleep by improving sensory control and reducing physiologic arousal
Analyze 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 work
Explore how nighttime environments can become associated with either safety and ritual…or vigilance and performance
Invite listeners to submit photos of their own bedside tables and drawers to receive an official Sleep Sanctuary Index score and Nightstand Personality Type designation

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

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#202 - AI Sleep Therapists: Machines to Save Our Lives, Machines Dehumanize May 04, 2026

Show notes

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 connection

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

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#201 - Top 10 Sleep Threat Power Rankings: I Should Be Scared, But I Feel No Fear Apr 27, 2026

Show notes

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 sleep
Focus on how nurse practitioners and physician assistats are playing a increasing large role in sleep medicine
Learn why Ellen's list marks a different view of sleep problems than lists previously

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#200 - Sleep Reflections and Hopes: 200 More Before I Sleep Apr 20, 2026

Show notes

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 behind

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#199 - Sleep Fixes With Fine Print: The Only Risk That You Would Take Apr 13, 2026

Show notes

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 caveats

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#198: The Loneliness Epidemic and Insomnia: Out by Myself Apr 06, 2026

Show notes

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 picture

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

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#197 - Top 10 Sleep Threat Power Rankings: The Challenges We're Facing Mar 30, 2026

Show notes

This week marks the 10th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Vanderbilt Professor of Neurology and Sleep Medicine Dr. Beth Malow. In addition to promoting her new book Beyond the Politics of Contempt—Practical Steps to Build Positive Relationships in Divided Times, Dr. Malow has graciously provided us her list. In this episode we will:

Find out what Dr. Malow thinks are the top threats to your sleep
Focus on how Dr. Malow looks at our divided political and stressful times as core drivers of sleep problems
Learn why Beth's list marks a different view of sleep problems than lists previously

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#196 - Red Light Therapy: All I See Is Red Mar 23, 2026

Show notes

Red light therapy has moved well beyond the world of skincare and into something far more biologically intriguing. From mitochondrial function to retinal aging to chronic tendon pain, specific wavelengths of light, particularly in the 630 to 670 nm range, are being studied for their ability to influence how our cells produce energy, respond to stress, and recover from injury. While the science is promising, it is also uneven, with strong signals in some areas and much thinner evidence in others. In this episode we will:

Review the fundamentals of photobiomodulation and how red light interacts with mitochondria
Learn about the differences between common wavelengths like 630 nm and 670 nm and why they matter
Examine the strongest evidence for red light therapy in skin health and cosmetic applications
Explore the emerging research on 670 nm light and retinal function, including effects on color contrast sensitivity
Break down the mixed clinical data on age-related macular degeneration and what multiwavelength trials are showing
Discover the preclinical evidence suggesting protection of retinal ganglion cells and neuroretinal tissue
Evaluate the research behind red light therapy for musculoskeletal pain, including plantar fasciitis and tendinopathies
Understand the limitations of current studies, including dosing variability and small sample sizes
Identify where red light therapy may fit as an adjunct versus where it falls short as a primary treatment

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#195 - Pillow Fight 2026: Lay It On The Line Mar 16, 2026

Show notes

It's NCAA Selection Sunday, and that means the Pillow Fight is back. This year we've assembled 16 new pillows, each full of hope that they will be the last pillow standing and hoist the SideSleeperZ Cup. In this episode, we will:

Explain the second annual Sleep Unplugged Pillow Fight tournament
Touch upon how important choosing the right pillow is for sleep
Breakdown the scoring system (25% Committee, 25% my blinded experience, 25% Sleep Specialist input, 10% Crowd/Social Media (Instagram) following, 10% 'Induced Fit', and 5% Packaging and Extras).
Introduce the 16 competitors: Authenticity50, Beckham Hotel, Bedgear, Brooklinen, Casaluna, Chamberlain Down, Coop, GeliSleep, Hästens, Hest, Lincove, Onyx, Pluto, Scrumptious, ViSpring, and Yogasleep

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

#194 - Nocturnal Headaches and Sleep: No More Pain While You Sleep Mar 09, 2026

Show notes

Waking up with a headache can feel ominous. Is it stress? Sinus pressure? Something neurological? In this episode of Sleep Unplugged, we break down nocturnal headaches in a practical, clinically grounded way. In this episode we will:

Review the most common causes of headaches that wake you from sleep, including migraine, cluster headache, hypnic headache, and sleep apnea
Learn how nocturnal headaches differ in children versus adults and what red flags parents should watch for
Determine when imaging is necessary and when it is not
Explore the connection between sleep stages, circadian rhythms, and specific headache syndromes
Find out why untreated sleep disorders like obstructive sleep apnea are a frequently missed cause
Discuss practical treatment strategies and prevention tips you can start using right away

Produced by: Maeve Winter

Twitter: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

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