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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