91: Sleep Science Today with Andrew Colsky & guest Daniel Gartenberg91: Sleep Science Today with Andrew Colsky & guest Daniel Gartenberg
UK Health Radio Podcast
Host Andrew Colsky talks with sleep scientist Daniel Gartenberg about insomnia, sleep technology, deep sleep and dementia, and practical ways to improve rest. The conversation covers CBT‑I, wearables, mouth tape and small changes that may meaningfully shift sleep quality and daily wellbeing.
43:05•16 Jun 2026
Sleep, Tech and Insomnia: Daniel Gartenberg on Getting Deeper Rest
Episode Overview
- Insomnia has many subtypes, and CBT‑I targets underlying thought patterns, habits and sleep schedules rather than just symptoms.
- Medical doctors often receive minimal training in sleep, so medication is frequently used as a quick fix instead of behavioural approaches.
- Sleep technology can help or harm; reducing anxiety about sleep data and using phones offline and out of reach can make them more sleep‑friendly.
- Slow‑wave sleep supports immune function and appears linked to lower risk of dementia, making deep sleep a key goal across the lifespan.
- Breath health, including nose‑breathing and, for some, mouth tape or breathing exercises, can be a significant lever for improving sleep quality.
“If I could improve my sleep by 1%, that would have a dramatic impact on my health and well‑being.”
Curious about how others navigate their sobriety journey? This chat on UK Health Radio’s *Sleep Science Today* zooms in on one habit that shapes mood, cravings, and mental health: sleep.
Host Andrew Colsky talks with sleep scientist and entrepreneur Dr Daniel Gartenberg, who jokingly calls himself “a mad scientist studying sleep for 20 years now.” Drawing on his own struggles with delayed sleep phase syndrome and sleep apnoea, Daniel explains how tiny improvements in sleep can ripple through every part of life – from emotional balance to long‑term brain health.
You’ll hear a clear breakdown of insomnia, why it hits people differently at 25 and 65, and how the medical system often jumps to pills instead of addressing root causes. Daniel explains the 3P model of insomnia (predisposing, precipitating and perpetuating factors) and why cognitive behavioural therapy for insomnia (CBT‑I) aims to retrain your brain and habits rather than just mask symptoms. Technology is a big theme here.
Daniel talks about wearables, sleep apps and “orthosomnia” – the anxiety that comes from obsessing over sleep data. His solution? Use tech on your terms: offline modes, phones kept out of reach, smart lights and soundscapes that support rest instead of stealing it. There’s also a fascinating segment on slow‑wave sleep, immunity and dementia risk. Daniel describes research on the brain’s “garbage cleansing system” and why deep sleep appears to support both immune function and long‑term brain health.
Practical tips include regular bedtimes, a dark, cool, quiet room, breath health, exercise, and staying mentally curious. To round things off, the pair tackle the much‑talked‑about “mouth tape” trend, what it may do for mouth‑breathers and snorers, and why it’s best seen as a safe experiment or add‑on rather than a cure. If you’re working on sobriety or just want steadier mood, sharper thinking and fewer 3 a.m. wake‑ups, how might improving your sleep by even 1% change your day?
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