#424 How Separate Beds Can Boost Your Relationship, The Truth About Sleep Supplements & Naps, Reducing Night Time Peeing & The New Science Of The Body Clock with Professor Russell Foster
Professor Russell Foster, one of the world's foremost experts on circadian rhythms and sleep, discusses various topics on optimizing sleep. Highlights include the impact of sleeping arrangements on relationships, the accuracy and concerns of sleep trackers, the illusion of human success, and the effects of light exposure on sleep and mental health. The podcast also covers sleep aids, the role of light in setting the body's clock, the effects of melatonin and aging on sleep, and the importance of restful sleep.
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Quick takeaways
Light therapy can be a potent treatment for depression, surpassing the effectiveness of Prozac.
Sleeping in separate beds can improve relationships by promoting better sleep and reducing disturbances.
Balancing morning light exposure and minimizing evening light is crucial for regulating circadian rhythms and optimizing sleep.
Creating a sleep environment with a comfortable temperature is important for facilitating sleep onset.
Avoiding nighttime light exposure and seeking daytime light can help improve mental health and reduce the risk of psychiatric disorders.
Deep dives
The Power of Light in Treating Depression
One study compared the effectiveness of light, placebo, and Prozac in treating depression. Light was found to be more effective than placebo after two weeks and more effective than Prozac after eight weeks. This suggests that light therapy is a potent treatment for both seasonal and non-seasonal depression. The study highlights the importance of environmental factors in influencing our biology and well-being.
The Benefits of Sleeping in Separate Beds
Sleeping in separate beds can actually improve relationships, contrary to common belief. Many people find that sleeping apart from their partner helps them get better sleep and eliminates disturbances caused by snoring or restless movements. This practice allows both individuals to wake up refreshed and can enhance intimacy by creating a special morning routine together. While societal expectations may discourage sleeping in separate beds, it is important to prioritize sleep and find what works best for each person and relationship.
The Impact of Light on Sleep and Health
Light plays a crucial role in regulating our circadian rhythms and sleep patterns. Morning light exposure helps set the body clock and promotes wakefulness, while evening light exposure can delay the clock and make it harder to fall asleep. It is essential to get adequate light exposure during the day to align our internal clocks with the external environment. Low levels of light in the evening can negatively affect sleep onset and quality. Striking a balance between morning light exposure and limiting evening light is key to optimizing sleep and overall health.
The Relationship Between Temperature and Sleep
Temperature plays a significant role in sleep regulation. Our core body temperature naturally drops during sleep onset, signaling the body to initiate sleep. It is important to create a sleep environment with a comfortable temperature to facilitate this process. While optimal temperature preferences may vary, a slightly cooler bedroom temperature, around 18-22 degrees Celsius, is generally advised. Personal preferences, bedding choices, and incorporating temperature-regulating technologies, such as cooling mattresses, can help individuals achieve their ideal sleep temperature and promote better sleep.
Importance of Light Exposure and Sleep for Mental Health
Light exposure plays a crucial role in our mental health. A recent study published in Nature found that greater nighttime light exposure is associated with an increased risk of major depressive disorder, generalized anxiety disorder, PTSD, psychosis, bipolar disorder, and self-harm behavior. On the other hand, greater daytime light exposure is correlated with a reduced risk of these psychiatric disorders. This highlights the importance of avoiding light at night and seeking light during the day as a non-pharmacological means of improving mental health. The study also emphasizes the need for schools to prioritize outdoor time and reduce screen time in the evenings, as excessive light exposure and homework on screens can disrupt the sleep-wake cycle and impact children's mental well-being.
Understanding Urination Patterns as We Age
As we age, the circadian system and hormonal regulation of urine production become less robust. This can lead to increased nighttime urination, especially in sedentary individuals and those on certain medications. The decreased amplitude of the circadian drive and hormonal changes may cause lighter sleep and increased awareness of the need to urinate. It's important for older adults to be aware of their fluid intake, especially in the evening, and to engage in regular physical activity to prevent fluid accumulation in the lower limbs. Additionally, synthetic analogs of vasopressin can be used to address nighttime urination by compensating for hormonal changes.
The Impact of Winding Down and Rest on Sleep Quality
Winding down before bed for at least an hour is crucial for better sleep quality and feeling rested upon waking. Many individuals may experience unrest despite apparently sufficient sleep due to lack of proper winding down. Relaxation before bed helps the mind and body transition into a sleep-ready state. Short napping during the day, ideally around 20-30 minutes, can enhance productivity and function, as long as it doesn't interfere with nighttime sleep. While the effect of relaxation on the structure of sleep cycles is not well-studied, it may potentially influence the timing of REM and non-REM sleep, contributing to a feeling of greater restfulness.
The Potential Use of Magnesium as a Sleep Aid
Recent studies suggest that magnesium may be beneficial as a sleep aid, although the evidence is not yet conclusive. Magnesium is believed to enhance GABA responsiveness, reducing anxiety and promoting relaxation. It has been found to have a positive impact on sleep in individuals who experience symptoms of tightness, tension, and constipation. Different formulations of magnesium may have varying rates of absorption, which can affect their effectiveness. Overall, while more research is needed, magnesium shows promise in assisting with sleep under certain circumstances.
Understanding Melatonin and its Effects on Sleep
Melatonin is a neuro hormone produced by the pineal gland in the brain. It is often referred to as a sleep hormone, but its role in sleep is not as simple as it seems. Melatonin is released during the dark period of the light-dark cycle, and its release is driven by the circadian system. While melatonin can have a mild modulatory effect on sleep and help reduce the time it takes to fall asleep, it is not a sleep hormone itself. Melatonin is also believed to reinforce the effects of light on the body's internal clock. It has been used to address sleep issues in individuals who are blind or have disrupted circadian rhythms. Long-term melatonin use is not believed to suppress the body's natural production of the hormone.
Prepare to learn everything you wanted to know about sleep (but were too tired to ask). For today’s episode I’m welcoming back Professor Russell Foster, one of the world’s foremost experts on circadian rhythms and sleep. Russell is Professor of Circadian Neuroscience at the University of Oxford and author of the fantastic Life Time: The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health.
The last time I spoke with Russell (on episode 292), we took a deep dive into circadian rhythms, chronotypes, and how best to live in sync with our body clocks. This conversation picks up where we left off and takes in some of the very latest evidence on using circadian science to optimise sleep.
Among many topics, we cover whether you should share a bed with your partner, whether sleep trackers are useful or not, and why routine is key. We discuss the vital importance of daytime light, minimising evening light, helping kids avoid screen time, and how our body temperature cycle affects sleep.
Russell shares the latest research on sleeping pills, magnesium and melatonin and the best ways to use them. We also cover the issue of waking to pee in the night, the importance of rest and relaxation, naps, sound frequency therapy, and weighted blankets.
It’s easy to think that good sleep is something you ‘get’ or miss out on. But Russell wants all of us to know that sleep is dynamic, flexible, and within our control.
This really is a wonderful conversation, jam-packed with practical insights that you can use immediately to improve how you sleep, wake and live.
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 qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
