Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg (Best of LIFE Network's Experts!)
Ben Greenfield
Nov 15, 2025
Mindsip insights from this episode:
Push bedtime later to enhance sleep drive
If you wake up frequently during the night, a counterintuitive strategy is to push your bedtime later to build more sleep drive, making you less likely to wake up.
Treat insomnia to reduce sleep apnea events
A newly termed condition called 'Comisa' describes when insomnia and sleep apnea co-occur, and treating the insomnia can actually reduce sleep apnea events.
Stimulate delta wave sleep with specific sound frequencies
It is possible to increase restorative delta wave sleep by using technology to play sounds at a specific frequency (1.2 Hz) during your deep sleep stages.
Choose mezcal for better sleep quality
If you choose to drink alcohol, mezcal is arguably the best option as it contains less artificial sugar compared to bourbon or whiskey.
Respect teenagers' natural night owl tendencies for better sleep
Teenagers have a natural proclivity to become night owls due to an evolutionary biology mechanism where they are meant to break away from their parents' circadian rhythm.
Warm feet to enhance sleep quality
Counterintuitively, warming your feet with socks or a warm bath before bed helps decrease your internal core body temperature, which helps you fall asleep.
Understand insomnia through the 3P model: biology, stress, and habits
Insomnia can be understood through the '3P model,' which consists of predisposing (biology), precipitating (stressful events), and perpetuating (bad habits) factors.
Utilize targeted memory reactivation to enhance sleep learning
A technique called Targeted Memory Reactivation, or 'Inception,' uses sensory cues like sound during light sleep to prime neurons and enhance memory consolidation from earlier cognitive tasks.
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