The Best Sleep Podcast Ever: Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg.

Affiliate Disclosure

How to get better sleep
Biohacking, Body, Brain, Health & Wellness, Lifestyle, Podcast, Podcast-new, Recovery & Sleep, Sleep, Supplements

Listen on:

If you've been following me for any length of time, you know the emphasis I place on sleep.

I'll give a hint to the newcomers: It's a-freaking lot. Sleep is far and away the body's most important recovery process. It's the only time your brain “washes” itself via the glymphatic system, and without sleep, you'll die faster than without food or water.

So as you can imagine, I get pretty darn excited whenever a new bit of sleep tech actually moves the needle for me, and the SleepSpace app (use code GREENFIELD10 to save 10%) takes that needle and blasts it off the dials. This is why I am proud to introduce my guest on today's podcast … Dr. Dan Gartenberg, creator of SleepSpace and a fiercely intelligent mind.

Dan is a sleep scientist with a Ph.D. in cognitive psychology, currently the CEO of SleepSpace, and an adjunct professor at Penn State University in the Department of Biobehavioral Health. With 15 years under his belt developing sleep technology, and a resume working for artificial intelligence groups in the Navy and the Air Force, Dan has garnered more than $3.5 million in grant awards from the National Science Foundation and the National Institute of Aging. The purpose? To address a problem that affects not just the developed world, but billions around the globe: Poor sleep quality.

Dan's stated Magnus-opus is to develop the ultimate connected smart bedroom where natural remedies like sound, light, and vibration are used synergistically with various wearables and‘nearables’ (small, wireless devices in the room not attached to you) to diagnose and treat sleep disorders and improve the sleep quality of every human being. His current focus is on improving insomnia and sleep apnea outcomes, which contribute to Alzheimer’s disease and heart disease. The digital health technology created by Dan and his team is currently not for medical use, meaning it is available to the general public. People like you or me can access direct interventions on a nightly basis, including the best meditations to stop a racing mind, a network of coaches who specialize in all aspects of sleep, and the Dr. Snooze AI which features in the SleepSpace app.

As the inventor with five patents, Dan is a highly innovative creator with a superior understanding of sleep disorders to the vast majority of other experts. With over 10 peer-reviewed publications, and a viral TED TALK with over 5 million views, Dr. Gartenberg and his technology have been featured on the Today Show, Gizmodo, NY TimesThe Washington PostQuartzNPRPop SugarCNN BusinessReutersGet The GlossMarie Claire, Discoveries and Breakthroughs Inside Science, DC Inno, APA Magazine, Apartment Therapy, Sleep Review, Business Insider, Lonely Planet, and App Picker.

And for a quick features rundown, the SleepSpace app:

  • Tracks sleep with any smartphone (iOS or Android)
  • Improves sleep with sound, light, & vibration
  • Integrates with major wearables (Oura, Whoop, Apple Watch, Biostrap, Garmin, Eight Sleep, and more)
  • SleepSpace Smart Bed for transcendent sleep experiences
  • Smart alarm clock to awaken exclusively during the light sleep phase
  • Circadian optimizer tracks your energy peaks
  • Includes meditations like Yoga Nidra, Breathwork, Progressive Muscle Relaxation, Visualizations, and more

Join me as I delve into the revolutionary world of sleep improvement – it's sure to transform the way you approach your nightly slumber.

During our discussion, you'll discover:

-Delayed sleep phase syndrome in teenagers…09:13

  • SleepSpace (use code GREENFIELD10 to save 10%)
  • Alcohol destroys sleep architecture
    • Moderate use is ok
  • Ketone drink
  • Ben’s experience with organic wine
  • How Dr. Daniel got interested in sleep problems?
  • Giulio Tononi
  • Personal issues as a teenager
    • Delayed Sleep Phase Syndrome – can be behavioral or chemical imbalance
    • Irregular sleeping habits
  • Took a neuroscience course at college
    • Sleep is the foundation of our consciousness
  • Trying to enhance sleep non-invasively
  • The cause of delayed sleep phase syndrome in teenagers
  • Society as a whole lost touch with the circadian rhythm
    • COVID made it worse
  • Regular sleep schedule is essential
  • Chronic stress causes high levels of cortisol
    • Plays a role in sleep problems
  • Teenagers break away from parent’s circadian rhythm
    • It’s time to go your own way
    • Evolutionary biology
  • Wendy Troxel
  • Some people have chemical imbalance
    • Can’t get into regular sleeping cycle
  • External factors are more prevalent in sleep problems

-Why do people sleep?…20:48

  • Every animal sleeps
  • 6 main reasons for sleep:
    1. Energy conservation
      • You need energy to hunt for food during the day
    2. Cooling of brain
      • If you don’t sleep, you die
      • Brain cells are damaged
    3. Learning and memory
      • Synaptic Homeostasis of Giulio Tononi
      • You down-regulate all the synapsis during the day
      • Integration to long-term memory occurs during REM sleep
    4. Emotional processing
    5. Restoration and Resilience
    6. Brain Metabolic Clearance

-Brain cooling bio-hacks…22:33

  • Brain cooling devices
    • Ebb (currently unavailable)
    • Lowers metabolic activity of brain cells 
    • Ben’s experience with the device
  • Eric Nofzinger developed the Ebb
  • Moona
  • Adequate room temperature for sleep
  • Warming feet (taking a warm bath, wearing socks) reduces the time to fall asleep
  • Decreasing internal body temperature helps you fall asleep
  • Why does body temperature decrease when the feet get warm?
  • Ben’s experience with socks and sleep
  • SleepMe’s cooling blanket (use code BEN to save 25%)

-Learning and memory bio-hacks…36:02

  • Sleeping over before making decisions
  • 20-minute sleep deprivations and naps
  • Naps are not recommended for people with insomnia
  • The idea of targeted memory activation
    • Building an association between a stimulus and cognitive state
    • Replaying stimulus in different stages of sleep
  • Programing of neuro-circuitry is more important
  • Dr. Daniel has several patents and would love to collaborate
  • Working with Sage Rader of Neuroacrobatics
  • The main problem was replaying the sound that doesn’t wake you up
  • SleepSpace (use code GREENFIELD10 to save 10%)
  • Evaluation of SleepSpace app
  • Sleep tracking and wearable devices
  • Other apps measure the sleep after the sleep has occurred
  • Targeted Memory Reactivation
  • Polysomnography data collected over 24 period
  • AUC values using heart rate and motion data 
    • 0.77 for light sleep
    • 0.90 for deep sleep
    • 0.85 for REM
    • 0.95 for wake
  • Ideal is 2 hours of deep sleep, 2 hours of REM, plus light sleep

-The impact of wearable devices in bedroom…48:39

  • SleepSpace Smart bed device with app (use code GREENFIELD10 to save 10%)
    • Measures movement, not heart rate
    • Developing the ability to measure heart rate
    • Measures breathing to some degree
  • Helps in diagnosing sleep apnea, in collaboration with Wesper
  • The goal is to track non-invasively
  • EMF impact on sleep in the context of wearables 
  • Bedroom should be a protected space from Wi-fi signals, dirty electricity
  • Shielded Healing Shielded Fabrics for Canopies and Curtains
  • Dr. Daniel’s devices don’t emit EMF
    • Works completely offline
    • Only on one side of the bed
  • No research on EMF impact on people
  • Phones are dopamine-creation machines
  • Breathwork, meditation, and Yoga Nidra sessions in the SleepSpace app (use code GREENFIELD10 to save 10%)

-Tips if you wake up in the middle of the night…58:45

  • Kion Sleep
  • Red lightbulbs in the bedroom
  • Waking up occasionally is not a problem
  • If you’re up more than 30 minutes, it's problematic
  • Stay hydrated to get more deep sleep but push drinking a little bit earlier in the day
  • Push bedtime a little later, go to bed more tired
  • Sleep restriction therapy rather than sleep deprivation therapy for insomnia
  • People with insomnia get less deep sleep and more likely to get Alzheimer’s disease

-Why people have insomnia and how can cognitive behavioral therapy help…1:03:04

  • Main theory for why people have insomnia is the 3P model          
    1. Predisposing factors
      • Hyper-aroused biology
      • Worrisome thinking style
      • Circumstances of life
    2. Precipitating factors
      • Dealing with death
      • Work stress
    3. Perpetuating factors
      • Building behaviors around insomnia
  • Recommended treatment isn’t a drug
  • Cognitive Behavioral Therapy for insomnia is much better
    • Addressing issues at its core
    • Included in the SleepSpace app
  • How does Cognitive Behavioral Therapy work?
    • Sleep compression
    • Stimulus control
    • Sleep hygiene
    • Cognitive training to address active thoughts that form around sleep
    • Training relaxation
    • Breathing and prayer for ruminating thoughts

-Remedies for sleep apnea…1:09:59

Intracranial balloon adjustment

-The best side to sleep on…1:21:17

-Recommendation for pharmaceutical or supplemental solutions…1:22:45

Final tips for sleep improvement…1:26:31

  • Tested deep sleep stimulation in the lab
  • Playing of 1.2 Hz sound wave increases delta-wave sleep
    • Incorporated in SleepSpace app (use code GREENFIELD10 to save 10%)
  • Red light environment
    • Know where you are in circadian rhythm
  • Blue Light Diet health hack for smartphones
  • Sleeping with pets
    • Generally, no pet sleeping
    • Comfort that pets bring can lead to a relaxed state
    • Pets can also disturb your sleep

-And much more…

Upcoming Events:

  • Health Optimisation Summit: June 17th – 18th, 2023

Join me at The Health Optimisation Summit in London! This is your chance to be part of a community of 2,500 like-minded people and learn from world-leading health speakers. You'll be able to fast-track your health journey, discover cutting-edge secrets and hacks, explore the latest tech and gadgets, and find the cleanest and healthiest supplements and nutrient-dense foods. Don't miss out on this incredible experience! Use code BENGREENFIELD for 10% off regular and VIP tickets. Learn more here.

  • HUM2N Event: June 19th, 2023

Don’t miss this incredible opportunity to learn from the best in the field and take your biohacking journey to the next level. You’ll get the chance to be involved with a private network of biohackers, a live discussion with myself and Dr. E, a live Q&A, an experiential biohacking experience, tasty food, and a chance to win some mind-blowing prizes! Learn more here.

Click here for the full written transcript of this podcast episode.

Resources mentioned in this episode:

Dr. Dan Gartenberg:

– Podcasts:

– Books:

– Other Resources:

Episode sponsors:

Organifi Green Juice: Start your day with essential superfoods that help detox the body, lower cravings, reduce stress, and reset your morning with a juice. Organifi Green Juice contains a clinical dose of Ashwagandha and supports healthy cortisol levels, aiding in weight management. Go to for 20% off your order.

HVMN: Visit and use code BENG20 for 20% off any purchase of Ketone-IQ️.

BON CHARGE: Holistic wellness brand with a wide range of products that naturally address the issues of our modern way of life. They can help you sleep better, perform better, recover faster, balance hormones, reduce inflammation, and so much more.  Go to and use coupon code GREENFIELD to save 15%.

Bubs Naturals: Ready for a discount on the highest quality MCT oil powder, collagen protein, apple cider vinegar gummies, and more? Use code BENG for 20% off at

Update: Update is the first energy drink to utilize Paraxanthine. With Update, you won’t experience a crash, jitters, or any of the other drawbacks associated with other energy drinks. Visit and use code BEN for 10% off your order

Do you have questions, thoughts, or feedback for Dan Gartenberg or me? Leave your comments below and one of us will reply!

Ask Ben a Podcast Question

Related Posts

3 thoughts on “The Best Sleep Podcast Ever: Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg.

  1. Will says:

    I’m expecting my first child in the next few weeks. Just wondering what recommendations there might be for mitigating the negative effects of the inevitable loss of restful sleep. Also for context I’m a PT in a busy clinic so my work is very cognitively/emotionally/physically demanding. Thanks

  2. Lambda Winner says:

    I hope that the podcast is good to listen to and I hope that there are some interesting changes that we can keep seeing and I feel like there are some good stories out there and this is good advice.

  3. Jane says:

    Most yoga teachers will tell you to sleep on the right side as the left side crushes the heart muscle.

Leave a Reply

Your email address will not be published. Required fields are marked *