Episode description

Are you sleeping enough—or just enough to get by? In this episode of The Human Upgrade, Dave Asprey dives into the global sleep crisis and reveals why mastering your sleep is the most important biohack you can do for your health, performance, and longevity. This episode is your ultimate guide to transforming your rest and, by extension, your life. 

First, sleep scientist Matthew Walker breaks down how sleep deprivation has become a global epidemic, slashing up to 20% of our sleep in the past century. He unpacks the dangers of too little sleep, including its direct link to increased mortality rates and cognitive decline, and discusses the optimal sleep duration for both quantity and quality. 

Next, Peter Martone shifts the conversation to sleep posture and environment. He shares simple yet effective techniques for optimizing your sleep position to maximize deep, restorative rest. Learn how a small change in your pillow or bed setup can lead to dramatic improvements in your sleep quality and overall health. 

Finally, Dan Gartenberg dives into the world of sleep biohacking. He reveals groundbreaking research on how sound waves can enhance your deep sleep and how controlling light exposure can unlock better rest. From sleep-tracking tech to environmental optimizations, Dan provides actionable tips to help you take your sleep game to the next level. 

By the end of this episode, you’ll walk away with expert-backed strategies, biohacking secrets, and sleep science insights that will completely transform the way you sleep—and live. 

Check out the Full Episodes here:  

- Sleep is the Boss of You – Matthew Walker, Ph D | 616 

https://www.youtube.com/watch?v=cxmtBy0YQjs 

- Change Your Body Position To Get Better Sleep with Dr. Peter Martone | 819 

https://www.youtube.com/watch?v=RKhA3iclRK0 

- Sleep Need & Sleep Age Find Out Yours – Dan Gartenberg | 583 

https://www.youtube.com/watch?v=XbxB67M-s2A 

Sponsors: 

• Leela Quantum | Head to https://leelaq.com/DAVE for 10% off. 
• ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order.  

Resources: 

• Matthew Walker’s Website: https://www.sleepdiplomat.com 
• Matthew Walker’s Instagram: https://www.instagram.com/drmattwalker/ 
• Matthew Walker’s Podcast: https://themattwalkerpodcast.buzzsprout.com 
• Matthew Walker’s Book: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 
• Peter Martone’s Website: https://www.necknest.com 
• Peter Martone’s Instagram: https://www.instagram.com/peter.martone/ 
• Peter Martone’s YouTube Channel: https://www.youtube.com/user/drpetemartone 
• Peter Martone’s Facebook Group: https://www.facebook.com/groups/necknest 
• Dan Gartenberg’s Website: https://www.sonicsleepcoach.com 
• Dan Gartenberg’s Instagram: https://www.instagram.com/drdansgarden/ 
• Dan Gartenberg’s App: https://www.sonicsleepcoach.com 
• Dan Gartenberg’s TED Talk: https://www.ted.com/speakers/dan_gartenberg 
• Dave’s Linktree: https://linktr.ee/daveasprey 
• Dave Asprey’s Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books 
• Want to join The Human Upgrade Podcast Live? Join Our Upgrade Collective: https://www.ourupgradecollective.com 
• Danger Coffee by Dave Asprey: https://www.instagram.com/dangercoffeeofficial/ 
• Supplements by Dave Asprey: https://shopsuppgradelabs.com 
• Own an Upgrade Labs: https://ownanupgradelabs.com 

Timestamps and Highlights: 

• 00:00 Introduction: The ROI on Sleep 
• 00:24 Global Sleep Loss Epidemic 
• 01:43 Sleep Duration and Mortality Risk 
• 06:23 The Importance of REM Sleep 
• 12:47 Optimizing Sleep Quality 
• 17:37 Technological Interventions for Better Sleep 
• 19:02 Temperature Regulation and Sleep 
• 21:03 Light's Impact on Sleep 
• 24:44 Personal Sleep Hacks and Experiments 
• 33:40 Understanding Lymphatic and Glymphatic Drainage 
• 34:42 Debunking Side Sleeping Myths 
• 35:30 The Importance of Cervical Alignment 
• 37:07 Improving Sleep Quality with Neck Nest 
• 38:00 Audience Questions: TMJ and Sleep 
• 41:07 The Impact of Food and Temperature on Sleep 
• 45:28 Enhancing Sleep with Sound and Technology 
• 01:01:08 The Role of Cortisol in Sleep Quality 

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