Why your Sleep is Broken and How to Fix It with Chris Winter

Enjoy this re-release of one my top listened to episodes with my guest, Chris Winter, Today, we"re diving deep into the intricacies of sleep with renowned sleep expert and neurologist, Chris Winter. With over 10,000 patients under his care, including elite athletes, Chris has transformed lives through improved sleep.  We"ll explore fascinating topics such as the role of adenosine in sleepiness, the impact of caffeine, and the controversial concept of sleep debt. Chris will share practical advice on maintaining a consistent wake-up routine, optimizing your sleep environment, and debunking common sleep myths.  Whether you"re a college student, a high-powered professional, or just someone seeking better sleep, you"ll find actionable insights in this episode. Plus, we"ll touch on the cognitive effects of sleep deprivation, the significance of circadian rhythms, and how genetics play into our sleep needs.  [06:29] The Glymphatic System and its Impact on Alzheimer"s Disease: How Sleep Can Help Delay the Onset of the Disease. [10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia. [25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity. [36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep. [41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine. [46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep?  [51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep? [56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep. [01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Lair. [01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule. Resources: Connect with Chris: Website: wchriswinter.com/ Youtube: https://www.youtube.com/@SleepUnpluggedPodcast Instagram: instagram.com/drchriswinterv Twitter: https://twitter.com/drchriswinter Podcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841 Books by Dr. Chris Winter: The Sleep Solution: Why Your Sleep is Broken and How to Fix It The Rested Child: Why Your Tired, Wired or Irritable Child May have a Sleep Disorder -- and How to Help Books Mentioned in the Podcast: Book by Samuel Shem: The House of God Book by Joseph Heller: Catch-22