Good sleeping habits have been linked to higher productivity and better health. At BoF VOICES, Imran Amed discusses the secrets to a good night’s rest with neuroscience Professor Matthew Walker and Oura Founder Harpreet Singh Rai. Thanks to the pandemic, people are spending more time in their pyjamas, but their sleep patterns are worse than ever. Job loss or worry about job loss and general anxiety surrounding staying healthy are among the chief causes for why sleep, on the whole, has become worse both in quality and quantity for so many.With “sleep hygiene” more important than ever, BoF’s CEO and founder Imran Amed spoke with Dr. Matthew Walker, professor of neuroscience and psychology at the University of California Berkeley, and Harpreet Singh Rai, CEO of wearable technology company Oura, as part of BoF’s 2020 VOICES conference.Deep sleep is when you refresh your “immune weaponry in your health arsenal,” Walker said. And better sleep has also been linked to making individuals more receptive to vaccines.

Singh Rai — whose wearable product, the Oura Ring, helps track sleep and other health information — explained that international stay-at-home orders during the pandemic have made many people less active. That’s bad for sleep quality, especially when coupled with an increase in screen time. “All of us are sleeping less on average and we’re more distracted than ever before,” said Singh Rai. Sleep progress should really be tracked like diet or a workout regimen because “whatever gets measured gets mastered,” he said.
A cavalier attitude to sleep can be costly because it is intimately linked to health and productivity. For example, Walker cited a study that found insufficient sleep costs most nations about two percent of their gross domestic product, amounting to $411 billion in the US. “If we could solve the sleep loss crisis within most first-world nations, [we] could almost double the budget for health care or for education,” Walker said. He added: People should consider sleep to be an “investment in tomorrow” rather than a cost on one’s time.
Among Walker and Singh Rai’s top sleep hacks: saunas and warm baths are highly effective at helping the body expel heat once you exit those environments, and help set ideal conditions for sleep; setting sleep alarms (those reminders that nudge you to bed at roughly the same time every evening) is just as important as an alarm to help you wake up in the morning; avoiding naps during the day, caffeine in the afternoon and alcohol in the evening allow people to grow tired enough for sleep at night; and finally, abide by the 25-minute rule: if you’re lying in bed for longer than that trying to sleep, then go and do something else (that does not include screen time or food) until your body is tired. “You would never sit at a dinner table waiting to get hungry. Why would you lie in bed waiting to get sleepy?” Walker said. “The answer is, you shouldn’t.”

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How to Master Sleep During the Pandemic