"What you measure, you can then improve and change."
Ariel Garten
May 23, 2022
EFR 604: How to Get the Best Sleep Possible Even If You’re a Bad Sleeper with Ariel Garten
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EFR 604: How to Get the Best Sleep Possible Even If You’re a Bad Sleeper with Ariel Garten
How to get better sleep is a question we all have probably asked ourselves. Or what about poor sleepers, how can they sleep better?
Ariel Garten is the Founder of InteraXon, makers of Muse, the brain sensing headband. Ariel is a neuroscientist and sleep expert that’s passionate about prioritizing sleep and brain health.
The reality is that when you honor your sleep, you honor every other part of your life. Simply put, sleep impacts your quality of life, so it’s extremely important to prioritize your sleep routine and sleep hygiene.
In this discussion, Ariel and Chase talk about neuroscience through the lens of sleep so we can better understand what’s going on inside the brain and leverage that information to get the best quality sleep possible. Tune in to learn Ariel’s expert insights about the wild world of sleep, from the effects of caffeine to napping and everything in between!
Follow Ariel @ariels_musings
Follow Chase on Instagram @chase_chewning
Follow him on Twitter @chasechewning
Key Highlights
When it comes to sleep, we should care more about the quality of our sleep than the quantity. Poor sleep affects us cognitively, physiologically, and emotionally.
If you’re struggling to fall asleep and stay asleep, you wake up multiple times per night, and you’re unclear how many hours of sleep you actually get, it’ll be super helpful to track your sleep and make a plan to improve it.
During the pandemic, many people have improved their sleep, but for many people, the anxiety of covid-19 has made sleep miserable. For Ariel, a proactive approach to regularly calming her nervous system was key for managing her anxiety and her sleep hygiene.
Not only do stress, anxiety, worry, and fear inhibit sleep, but the fear of not sleeping and the busyness of the mind also impacts your sleep. Ariel recommends meditation and relaxation activities. If you can’t sleep, just continue laying there and trying to relax. Eventually, you’ll fall asleep. If you have common thoughts that keep you up, take time while you’re awake to truly process those thoughts and cognitively reframe them.
There are two main mechanisms that put your brain to sleep, one is circadian rhythm governed by melatonin, the other is sleep pressure and that’s governed by adenosine.
Caffeine strongly impacts the brain, often making it difficult to sleep by blocking your body’s ability to make you sleepy. For optimal sleep, you should stop caffeine intake by 12pm.
Exercise, sunlight, and napping can impact your circadian rhythm and your quality of sleep, but only at the proper time and amount.
No matter your age or sleep history, it’s never too late to improve your cognitive function. Even one good night’s sleep will help restore your cognitive function and help your brain and body repair and regenerate.
Powerful Quotes by Ariel Garten
What you measure, you can then improve and change.
One of the greatest things to improve your brain health and your sleep simultaneously is exercise.
Great sleep actually starts in the morning, so you want to get up in the morning at a time that’s comfortable for you.
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