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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