In this episode of the Curious Cult, Dale Rae and I chat about the science of sleep, how certain things in society (like working hours) are built around some, but not everyone, and about the power of consistency. This is a fascinating conversation and is worthwhile listening to even if you’re exceptional at sleep.

Dale is the founder of Sleep Science, a former senior researcher at the University of Cape Town. She’s obsessed with the science of sleep and is also the mother of two little kids and is passionate about mountain biking. 

Key takeaways from the episode

Sleep deprivation is a dangerous badge of honour

Many people, especially startup founders and entrepreneurs, glamorise a lack of sleep and seem proud of living on 3-4 hours a night. But it’s not sustainable and the body’s ability to take abuse in the short to medium-term can lead to long-term problems and a severe lack of sleep will catch up years down the line.

Choose your preference: Work in the way that works for you

“Night owls” and “larks” speaks to a sleep pattern and habit, but it goes much deeper than that. According to Dale’s research, the way you are biologically inclined to sleep affects everything in your day, like your exercise routines, your creative efficiency, and your eating habits. So whether you are a night owl or a lark, do your best to build your day around your most productive and efficient times instead of trying to force habit against your biological preference. 

Data is important, but over-tracking can be inefficient

Tracking data can be helpful if there’s a problem and you’re looking to solve it or improve it. But if the data is overanalysed, you might end up trying to solve a problem that isn’t there. For example, if you start tracking your sleep, it can give you interesting data which you might be able to use to better your habits. But if the information contradicts how you are feeling on the day-to-day, measuring it and over-interpreting it might not actually be helpful. 

The golden rule: Consistency is key

With all things in life - from sleep to exercise, work to food - developing routines around consistency is the best way to establish sustainable habits. It’s important to recognise that flexibility is important too. Instead of forcing a bedtime at a certain time, having a range of about an hour or so leads to routines that are far more likely to last. In the same way in work, remember to include flexibility in your regime and take breaks to maximise your efficiency. 

To keep updated on Dale and Sleep Science, you can find out more information here, on Instagram and on Facebook. If you enjoyed this episode, please share it far and wide and let’s start changing the world with curiosity.