The Truth About Sleep Apnea, Melatonin, and Sleep Trackers

madman · Jan 17, 2026

Show notes:

(0:00) Intro
(1:03) Dr. Garley’s background and why sleep became his passion
(3:14) 85% of people with sleep apnea don’t know they have it
(5:20) What a modern home sleep test looks like
(7:17) How untreated sleep apnea shortens lifespan
(12:54) Are sleep medications helping or harming you?
(18:00) Magnesium and other common sleep aids
(24:30) The gold standard for insomnia: CBT-I (Cognitive Behavioral Therapy for Insomnia)
(26:45) What “better sleep” really means
(29:51) The ideal sleep environment: cool, dark, and quiet
(31:39) Do sleep trackers actually help or stress you out?
(36:51) Is there a “magic” sleep window before midnight?
(38:53) Morning sunlight and your body’s internal clock
(42:00) The real problem with phone use before bed
(45:30) How to get help from Dr. Garley and The Better Sleep Clinic

Dr. David Garley | GP & Sleep Specialist | The Better Sleep Clinic — The Better Sleep Clinic

Dr. David Garley is a GP and sleep specialist treating sleep disorders including insomnia and sleep apnea. Former NHS respiratory doctor and global health lead.

www.thebettersleepclinic.co.uk

madman · Jan 17, 2026

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Diagnosis and Management of Obstructive Sleep Apnea A Review (2020)
Daniel J. Gottlieb, MD, MPH; Naresh M. Punjabi, MD, PhD

IMPORTANCE Obstructive sleep apnea (OSA) affects 17% of women and 34% of men in the US and has a similar prevalence in other countries. This review provides an update on the diagnosis and treatment of OSA.

OBSERVATIONS The most common presenting symptom of OSA is excessive sleepiness, although this symptom is reported by as few as 15% to 50% of people with OSA in the general population. OSA is associated with a 2- to 3-fold...