That’s a wrap on S4 of the Deep Dive 🎉 In this episode I look back at some of the key lessons I’ve learned from this season including from conversations with Tara Swart, Alex Hormozi, Russell Foster, Caspar Lee, Timothy Armoo, Matthew Hussey and Lana Blakely. But before I bring this season to a close I have one small favour. At the moment, 81% of people who listen to and watch the the podcast on YouTube aren’t subscribed - I’ve set myself a 2023 goal to bring this number down to 50%. So if you’ve ever liked any of the videos that I make please hit the subscribe button and join the fun. Enjoy!Season 4 Episode 13Sponsored by Heights - go to https://www.yourheights.com and use the code Ali15 at checkout to get an extra 15% off your first quarterly subscription.Sponsored by Shortform - go to https://www.shortform.com/deepdive to get 20% off the annual premium subscription.📚 Download my FREE 100 Books To Live Your Best Life Reading List📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website(00:00) Intro(01:50) Tara Swart: How to improve your brain performance(15:05) Alex Hormozi: How to pay off ignorance debt(27:16) Russell Foster: How to optimise sleep to increase potential(37:29) Caspar Lee: How to break through your comfort zone (45:04) Timothy Armoo: How to gamify business and work (53:21) Mathew Hussey: How to find deep and lasting relationships  (01:07:02) Lana Blakely: How to live more intentionallyFULL EPISODES ⬇️S4 E4 Tara Swart S4 E3 Alex Hormozi S4 E2 Russell FosterS4 E5 Caspar Lee S4 E6 Timothy Armoo S4 E12 Matthew Hussey S4 E9 Lana Blakely🔗 CONNECT WITH ALI🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 LinkedinFind the show notes and the transcript on the website: https://aliabdaal.com/podcast/Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

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🔔Sign up to the Part-Time YouTuber Academy Waiting List: https://aliabdaal.com/ptya-waiting-list/?utm_source=deep_dive&utm_medium=podcast&utm_campaign=russell_foster_mid_roll📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website🔗 CONNECT WITH RUSSELL📕 Lifetime: The New Science Of The Body Clock and How It Can Revolutionize Your Sleep And Health💻 Website🔗 CONNECT WITH ALI🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 LinkedinSponsored by Heights - go to https://www.yourheights.com and use the code Ali15 at checkout to get an extra 15% off your first quarterly subscription.Sponsored by Shortform - go to https://www.shortform.com/deepdive to get 20% off the annual premium subscription.Sponsored by Skillshare - go to https://www.skillshare.com/deepdive to get your 1 month FREE trial. Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

Join Russell Foster, a professor of circadian neuroscience and author of 'Life Time,' as he unravels the secrets of your body's internal clock. Discover how light exposure affects your physical and mental health, and learn why blue light could be ruining your sleep. Foster highlights the serious health risks of night shifts and shares practical tips for optimizing your sleep schedule based on your chronotype. Plus, find out how circadian rhythms impact immune function and medication timing for better health!

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.

Sleep: How Do We Get More? Guests include Pam DeYoung, a lab coordinator, Dr. Brady Riedner, a sleep researcher, and Prof. Russell Foster, a circadian scientist. Not sleeping enough affects our behavior. A sleepy brain is less efficient and slower. Circadian rhythm affects sleep. Melatonin helps regulate our internal clock. Blue light disrupts sleep. Consistent bedtime routines and a sleep-friendly environment improve sleep quality.

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.

Join consultant neurologist Professor Guy Leschziner and Professor Russell Foster from the University of Oxford as they delve into the bizarre world of sleepwalking. They share outrageous stories, like a sleepwalker on a motorbike and an artist creating masterpieces in his sleep. The duo explains the intriguing neuroscience behind sleepwalking, exploring sleep phases and triggers like booze and bed squeaks. Plus, they reveal surprising animal sleep behaviors, shedding light on consciousness across species. Prepare for a night of wonder!

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.Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.If you're a healthcare professional, come and see me and Professor Russell Foster speak live in November. https://bit.ly/3RD1DSqShow notes https://drchatterjee.com/292DISCLAIMER: 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.

Every moment of the day tiny biological clocks are ticking throughout the body, but Russell Foster, world-renowned expert in circadian neuroscience, warns that modern life is playing havoc with these ancient and delicate mechanisms. In his latest book, Life Time: The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health, Professor Foster reveals how this essential part of our biology works. He tells Tom Sutcliffe how new understandings about our daily routines could help reset how we live and sleep.ViSiBLE is a professional theatre company dedicated to creating new and provocative works, with and about older people. Its latest performance, Five Characters in Search of a Good Night's Sleep, is at the Southwark Playhouse until 21st May. ViSiBLE’s founder, the playwright Sonja Linden, says the new piece was inspired by the experiences of the actors who as they’ve aged have found sleep more elusive and sleep-inducing techniques more desperate. Ros Holmes is a lecturer in Chinese Studies at the University of St Andrews. Her research focuses on ideas about sleep and insomnia, and how they’ve been represented in the visual culture of twentieth century and contemporary China. From the images of ‘national awakening’ in the early years of the Republic and the always-alert workers of the Cultural Revolution to the cities that never sleep today – sleep deprivation has become part of life in China.Producer: Katy HickmanPhoto Image: 'Five Characters in Search of a Good Night's Sleep' (credit: Bessell Photography)

The assault on our sleep really only began in earnest 75 years ago as the world became flooded with light, stimuli, shift work, and birthed the concept of a 24/7 world. Today, we're wired and tired, overworked and under rested. This is not news to you, but what might be When we think of high-risk jobs, we often think of underwater welders, fishing boat crew, and oil rig workers. But did you know that all shift work is also high risk? You're unlikely to have physical risks, but the metabolic, mental health, impaired driving ability, and even cancer risks are sky high.  Here's what happens when we don't sleep:  Ghrelin, the hunger hormone goes up Blood glucose and metabolic health suffers  Cardiovascular risk shoots way up Risk of neurodegenerative illness skyrockets  Links Russell’s Book ABOUT RUSSELL FOSTER - Russell Foster is a British professor of circadian neuroscience at Oxford University and the director of the Sleep and Circadian Neuroscience Institute (SCNi). He is known for his discovery of non-rod, non-cone ocular photoreceptors that regulate the body’s internal clock. He has received numerous awards for his research, including the Zoological Society scientific medal and the CBE (Commander of the Order of the British Empire). He is the author of Time Line: Your Body Clock and Its Essential Roles in Good Health and Sleep.