Top Sleep Experts Share BEST Tips to Fall Asleep Faster, Boost Deep & REM Sleep & Biohack Your Circadian Rhythm: Best Of Sleep!

Reading time: 8 minutes

What I Discuss:

• Andrew Bustamante’s pre-sleep tactics, why avoiding new information before bed boosts memory, and how THC and diazepam sabotage REM sleep and emotional recovery…04:23
• Dr. Daniel Gartenberg’s science-backed advice on overcoming insomnia, why waking at night isn’t always bad, how to reduce early waking with sleep restriction therapy, and the surprising link between insomnia, deep sleep loss, and dementia…11:49
• The power of cognitive behavioral therapy for insomnia, key strategies like sleep compression and stimulus control, and why natural solutions like magnesium and CBD outperform sedatives…18:53
• Dr. Gartenberg’s advanced sleep hacks, how to hack your circadian rhythm with red light and smart shortcuts, and whether sleeping with your pet could actually help or harm your rest…26:03
• Katy Bowman’s unconventional approach to sleep, why she sleeps on the floor with sheepskins, how firm surfaces improve joint mobility, and why ditching a thick pillow helped her unlock more natural movement during rest…38:54
• A step-by-step approach to sleeping on the floor and why smart transitions—not drastic changes—are key to adapting your body to harder surfaces…43:46
• Dr. Scott Sherr’s favorite sleep hacks, the powerful mindset shift of “sleep anchoring,” and how his nightly sauna, supplement stack, and Pavlovian bedtime routine help him fall asleep faster…51:56
• Simple but powerful travel-friendly sleep tricks, and how to use body scans, breathwork, and audio apps to quiet the mind…57:17
• How I personally combat sleep deprivation using short bursts of intense exercise, creatine, and an NAD stack, my daily nap routine, and portable recovery tools like NuCalm, Yoga Nidra, and the Sensate device…1:03:43
• Louisa Nicola’s top strategies for managing sleep and jet lag while traveling, including how to adjust your circadian rhythm before flights, smart in-flight nutrition and hydration tips, and my own personal hacks…1:13:55

In this “Best of Sleep” episode, you’ll get to explore some of the most powerful, science-backed sleep hacks from top experts in the field. Whether you’re struggling with restless nights, looking to deepen your REM sleep, or curious about unconventional sleep strategies, this show is packed with actionable insights you can start using tonight.

Up first, Andrew Bustamante, a former covert CIA officer, shares his pre-sleep routine, including why avoiding new information before bed is a game-changer for memory and brain function. He also breaks down how THC and diazepam can sabotage REM sleep and emotional recovery, revealing the hidden ways these substances impact your brain at night.

Next, Dr. Daniel Gartenberg, one of the leading experts in sleep science, explains the best strategies for overcoming insomnia. He dives into why waking up at night isn’t always a bad thing, how sleep restriction therapy can help reduce early waking, and the surprising connection between deep sleep loss and dementia.

From there, we explore the power of cognitive behavioral therapy for insomnia, one of the most effective non-drug approaches for improving sleep. You’ll learn about key strategies like sleep compression and stimulus control, and why natural solutions like magnesium and CBD often outperform pharmaceutical sedatives.

Then, if you’ve ever wondered how your environment impacts sleep, Dr. Gartenberg shares cutting-edge hacks for optimizing your circadian rhythm—like using red light therapy to shift your sleep cycle and whether sleeping with your pet actually helps or hinders your rest.

Shifting gears, Katy Bowman, a biomechanist and movement expert, introduces you to the world of floor sleeping. She explains why she sleeps on firm surfaces with sheepskins, how this practice improves joint mobility, and why ditching thick pillows helped her unlock better movement and spinal alignment during sleep. If you’ve ever considered making the transition, she lays out a smart, step-by-step approach to help your body adapt.

After that, Dr. Scott Sherr shares his top strategies for falling asleep faster and sleeping deeper, including his sleep anchoring technique, a powerful mindset shift that improves sleep consistency. He also walks through his personal nighttime routine, from sauna sessions to targeted supplements and a Pavlovian-style wind-down process designed to prime the body for rest.

For those who travel frequently, you’ll get to dive into simple but effective travel-friendly sleep tricks. You’ll discover how body scans, breathwork, and smart audio tools can help quiet the mind and make it easier to fall asleep in unfamiliar environments.

Then, I’ll break down my personal approach to managing sleep deprivation, optimizing naps, and using powerful recovery tools like NuCalm, Yoga Nidra, and the Sensate device to maximize rest—even when life gets hectic.

And finally, Louisa Nicola shares her best jet lag and travel sleep strategies. She explains how to reset your circadian rhythm before a flight, optimize in-flight nutrition and hydration, and implement hacks for staying sharp no matter where you are in the world.

Whether you’re looking to dial in your sleep at home or on the road, this episode is packed with science-backed insights, expert strategies, and simple but effective tweaks that can completely transform your rest.

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