Feel Better, Live More with Dr Rangan Chatterjee BITESIZE | Do This Every Morning to Optimise Your Health, Boost Your Mood and Improve Your Sleep | Professor Russell Foster #488
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Oct 24, 2024 
In today’s discussion, Russell Foster, a Professor of Circadian Neuroscience at Oxford University, uncovers how light exposure affects our health and mood. He emphasizes the importance of morning light for regulating our biological clock. Foster explains how natural light can enhance mental well-being and improve sleep patterns, presenting light therapy as a promising alternative to medication for mood disorders. The conversation also touches on the detrimental effects of evening screens and the need to align our routines with nature's light cycles for optimal health.
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Morning Light Exposure
- Get morning light as close to your wake-up time as possible to regulate your circadian rhythm.
- This "advance" helps align your internal clock with the external day.
Internal Clock Drift
- Most people have a slightly longer than 24-hour body clock, causing a natural drift later.
- Morning light provides the crucial daily "nudge" to reset this drift.
Tromsø Light Boxes
- In Tromsø, Norway, families use light boxes during dark winter months.
- They use 2,000+ lux for 30 minutes while having breakfast to simulate morning light.