Deep Dive with Ali Abdaal

The Science Of Body Clocks: How It Can Revolutionize Your Sleep And Health - Prof Russell Foster

Oct 6, 2022

In a captivating discussion, Professor Russell Foster, a leading expert on circadian neuroscience from the University of Oxford, unpacks the intricate workings of our body clocks. He explores how light exposure influences sleep patterns and overall health, emphasizing the importance of morning light. Russell debunks common sleep myths, advises on managing light from devices, and shares personalized sleep strategies. The conversation highlights the profound impact of circadian rhythms on well-being, making it clear that optimizing our internal clocks is key to better health.

01:52:17

Creator website

Episode guests

Russell Foster

Highlights

AI Chapters

Episode notes

Light exposure and your chronotype

01:56

How to adjust to a new time zone

00:50

How to Get a Good Night's Sleep

03:52

Catch up on sleep

01:15

Intro

2min

The Biological Clock: Understanding Circadian Rhythms

13min

The Surprising Role of Light in Circadian Rhythms

3min

The Light of Circadian Rhythms

9min

Understanding Circadian Rhythms and the Importance of Sleep

2min

Rethinking Sleep: Individual Needs and Myths

11min

Rethinking Sleep: The Polyphasic Trend

4min

Harnessing Morning Light for Better Sleep

4min

The Impact of Light on Mood and Sleep

21min

10.

The Impact of Light on Sleep and Alertness

18min

11.

Exercise, Sleep, and Circadian Rhythms

4min

12.

Navigating Meal Times and Temperature for Better Sleep

2min

13.

Understanding Chronotypes and Sleep

18min

We all know that sleep can have a huge impact on our quality of life. But how does sleep actually work, and what can we do to improve it? In this episode I sat down with world-renowned sleep and circadian rhythm expert Professor Russell Foster. Russell has recently published a book called ‘Lifetime’, which explores how our circadian system underpins our overall health and this new science of the body clock can help us have better sleep, better health, and better cognitive function. In the conversation we talk about exactly how our body clocks work, and what we can do to make sure that we are keeping our internal clocks on track through light, temperature and stress reduction. He also debunks some common myths about sleep and gives his top tips for making sure we get enough rest so we can function at our best. Enjoy :)

(00:00) Intro

(01:33) What’s the difference between Why We Sleep and LifeTime?

(02:56) How does the bodyclock work?

(11:12) How our eyes and light impact sleep-wake cycles

(24:53) The impact of the body-clock on health

(29:06) Debunking sleep myths

(44:20) The importance of morning light

(50:14) Seasonal Affective Disorder (SAD)

(51:29) Understanding melatonin

(01:02:02) Should we use devices before bed?

(01:07:11) Is it better to wake up without an alarm?

(01:08:06) Understanding dreaming

(01:09:08) Blue light and warm light

(01:18:20) Having a winding down routine before bedtime

(01:20:28) How stress impacts sleep

(01:27:22) Exercise, eating and temperature

(01:34:10) Morning and evening people

(01:37:26) Building an optimum sleep schedule

(01:48:53) Advice for students and young people

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📕 Lifetime: The New Science Of The Body Clock and How It Can Revolutionize Your Sleep And Health
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Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/

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