Sleep Unplugged with Dr. Chris Winter

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
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

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Twitter: @drchriswinter
IG: @drchriwinter
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Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!

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
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: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!

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
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: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!

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
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: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!

Success looks good in the daylight, but at night, it often looks very different. In this episode we explore why insomnia is so common in driven, high-achieving, Type-A personalities. Is it stress? Hyperarousal? The Zeigarnik effect? We unpack the science, the psychology, and the cultural narrative that may be quietly rewarding sleeplessness. In this episode, we will:
Discover what the research says about achievement orientation, perfectionism, and insomnia
Outlinehyperarousal model of insomnia and why high performers may struggle to “turn it off”
Introduce the Zeigarnik effect and how unfinished goals hijack the sleeping brain
Learn why our culture romanticizes sleepless productivity and how that reinforces the problem
Contrast the difference between short sleepers, workaholism, and true chronic insomnia
Think about practical strategies for high achievers to protect sleep without sacrificing ambition
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: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!