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The Human Upgrade with Dave Asprey

Sleep Smarter, Live Longer: Matthew Walker and Sleep Experts share Secrets to Better Sleep Performance : 1206

The Human Upgrade with Dave Asprey

Dave Asprey

Fat, Health & Fitness, Meditation, Biohacking, Lifestyle, Diet, Science, Self-improvement, Fasting, Nutrition, Hacking, Fitness, Brain, Wellness, Education

4.6 • 7.3K Ratings

🗓️ 1 October 2024

⏱️ 67 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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: 


Resources: 

 

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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Transcript

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0:00.0

I'm looking at the ROI on sleep. What's the return on investment? So yeah, I could get two more hours of light sleep

0:06.1

Is it going to make me live 20% longer? Is it going to make me smarter tomorrow? Is it going to make me a better parent?

0:12.1

What's it actually going to make me a better parent.

0:12.6

What's it actually going to do for me

0:14.2

versus where I could put that other two hours of time?

0:17.3

You're listening to the human upgrade with Dave Asprey. There is a global sleep loss epidemic underway.

0:28.0

What we know is that within the space of probably less than a hundred years,

0:32.0

which is obviously a blink of an

0:34.1

evolutionary eyelid. We've loped off somewhere between 15 to 20 percent of our sleep

0:39.6

amount. So if you look at surveys back in the 1940s, the average American adult at least was sleeping 7.9 hours a night.

0:49.0

Now that number is closer to an average of 6. a half hours a night and that's the average

0:55.4

which means that there's a large part of the distribution that's actually well

0:59.1

below that average and so if you were to think about saying, you know, in the past 20 years, by way of a restricting

1:06.0

device around your neck, you've reduced your blood oxygen saturation by 20%, you're down to 80%, you know that would be astonishing but that's exactly what has

1:16.4

happened with sleep and we see that same profile in most developed nations you know

1:20.9

my home country the United Kingdom is not much better,

1:23.4

six hours and 49 minutes. Japan is worst. It's 6 hours and 22 minutes now. So that is, that's a

1:31.5

decimation of sleep that's happened throughout the industrial world within, you know, less than a hundred years.

1:38.6

Well, we're going to have to get right into an area where we might disagree and not really sure yet.

1:43.8

How do you know that that isn't enough sleep?

1:47.6

I mean, there is that big study of 1.2 million people

1:50.6

showing that people who sleep eight hours a night die more of all causes than

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