Sleep Unplugged with Dr. Chris Winter

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 women
To 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

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

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

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 anxiety
Explore whether sleep trackers are evolving from wellness gadgets into legitimate healthcare tools
Discuss the recent news surrounding Oura’s confidential IPO filing and what it says about the future of sleep technology
Explore the concept of “orthosomnia” and why the pursuit of perfect sleep scores may backfire
Review studies examining the accuracy of modern sleep trackers for total sleep time, REM sleep, and deep sleep
Talk 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 guidance
To 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: @drchriswinter
IG: @drchriwinter
Threads: @drchriswinter
Bluesky: @drchriswinter
The Sleep Solution and The Rested Child
Thanks for listening and sleep well!

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 temperature
Review the physiology of distal vasodilation and why warming the feet may help people fall asleep faster
Discuss the landmark research by Kräuchi, Raymann, Ko, and others examining foot temperature and sleep onset
Examine how socks may improve sleep continuity and reduce nighttime awakenings in cooler sleeping environments
Explain why warm feet and a cool bedroom may actually represent an ideal combination for sleep
Discuss 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 fabrics
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!

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 pathways
Explore the RESTFUL pivotal trial and the extension data that supported FDA authorization
Discuss what the studies showed for IRLS scores, global improvement, sleep quality, and safety
Examine why this therapy fits into the changing RLS treatment landscape
Identify which patients may be good candidates and who should avoid it
Share the practical keys to a successful Nidra experience, from placement to consistency
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!