Feel Better, Live More with Dr Rangan Chatterjee

The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health with Professor Russell Foster #292

16 snips

Sep 6, 2022

In this conversation, Professor Russell Foster, a leading expert in circadian neuroscience at Oxford, dives into the critical role of our body clocks in sleep and health. He emphasizes how modern life disrupts our natural rhythms, contributing to chronic illnesses like obesity and diabetes. Russell shares strategies to optimize light exposure and align sleep with biological needs. He also discusses the dangers of microsleeps, particularly in night shift workers, and how even small adjustments can significantly enhance overall well-being.

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INSIGHT

Sleep Deprivation's Broad Impact

Sleep deprivation impacts our health significantly, affecting memory, problem-solving, and even dementia risk.
The tired brain tends to remember negative experiences while forgetting positive ones, shaping our worldview negatively.

INSIGHT

Morning Health Risks

There's a higher risk of strokes and heart attacks between 6 a.m. and 12 p.m. due to the body's shift to an active state.
Taking medications like anti-hypertensives before bed, rather than in the morning, may reduce cardiovascular risks.

ADVICE

Morning Light and Body Clock

Expose yourself to morning light, especially if you have a long or slightly long body clock, to align it with the day.
Morning light advances the body clock, promoting earlier sleep and wake times, counteracting the natural drift later.

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The tired brain remembers negative experiences but forgets the positive ones. Is there a more powerful statement in favour of going to bed earlier and prioritising our sleep? Modern life has seen us push into the night, staying up later and extending our social and work lives around the clock. But this, says today’s guest, goes against what our bodies are wired to do.

Russell Foster is Professor of Circadian Neuroscience at Oxford University and author of the fantastic new book, Life Time: The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health. Russell explains that living out of sync with our circadian rhythms doesn’t just lead to sleep disruption and tiredness. The further we stray from them, the more we become vulnerable to chronic conditions such as obesity, type 2 diabetes, heart disease, cancer, suppressed immunity, dementia and mental illness. But he’s not here to scare us – rather share the strategies that we can all use to get back on track.

During this compelling conversation, we cover the science behind exposure to natural daylight at the right times. We talk chronotypes – and if there’s anything you can do to change being a lark or an owl. Russell explains the dangerous phenomenon of ‘microsleeps’ and why 4am is the most dangerous time to be on the roads. And we cover the unique problems faced by night-shift workers and new parents, including what they, their families and employers can do to mitigate their health and safety.

We also chat about the value of sleep trackers and blue-blocking glasses. Russell busts the myth that we all need eight hours’ sleep or that you mustn’t read a Kindle before bed. And he reveals the best time of day for sex (clue: it’s different depending on whether you want to conceive or relax). And for all those insomniacs who go to sleep fine but wake during the night? There’s some wisdom towards the end of our conversation that you’ll want to hear!

This is a fact-filled episode, full of fascinating insights. I hope you enjoy listening.

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If you're a healthcare professional, come and see me and Professor Russell Foster speak live in November. https://bit.ly/3RD1DSq

Show notes https://drchatterjee.com/292

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.