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

We all know that sleep can have a huge impact on our quality of life. But how does sleep work, and how can we 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 :)

Season 4 Episode 2

00:00 Intro
01:33 What’s the difference between Why We Sleep and LifeTime?
02:56 How does the body-clock 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

🔗 CONNECT WITH RUSSELL

🔗 CONNECT WITH ALI

📚 RESOURCES MENTIONED

📄SHOW NOTES & TRANSCRIPT

🎙 ABOUT THE PODCAST

Deep Dive is the podcast that delves into the minds of entrepreneurs, creators and other inspiring people to uncover the philosophies, strategies and tools that help us live happier, healthier and more productive lives.

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[wiktoria]

amazing talk but I just wanted to add that the quality of this podcast is extrordinary! great work!

[myyogaspa]

Mr. Fosters voice reminds me of Sir David Attenborough 😍

[bethandbeyond]

This is fascinating and enlightening. I was raised on the equator where the sun rose at 7am and set at 7pm around the year. It wasn’t until I moved to the States/Northern Hemisphere that sleep (and seasonal disorder) became an issue for me.

[hannahcormier]

Really cool video so far! It would be cool if you could make videos after your deep dive podcasts where you discuss the changes you’re implementing into your life as a result of what a guest has taught you 😊 Keep killing it!

[tramnguyenngocphuong]

Because of social schedules, many people with late chronotype suffer from disruption to their circadian rhythm. So it’d better for them to change to morning chronotype. And I’m one of them. I’d appreciate if Ali can make a video on how reset your late chronotype to the morning one.

[ricknendepa]

Professor Foster is awesome! What a gentleman. Great interview 👍🏾

[mitchell]

Awesome, thank you Ali for doing this podcast. I really enjoy the range of guests and appreciate the more scientifically-focused discussions too.

[playpianotoday]

Love you two - such an intelligent and respectful conversation. Thank you 🙂

[ChrisInmanDrums]

Absolutely fascinating. Loved this. Will definitely be listening through again, once wasn’t enough. Books already on order. Neuroscience, specifically sleep, is something I’ve become engrossed in this past year so when I saw this interview I (without being too cliche I hope) “never clicked so fast”. 😅

[Rebe_e]

I know this should be expected from a specialist, but hearing the Professor talk about this, is so engaging and fascinating to hear about! He's obviously so invested about this topic, and the knowledge he's got to provide in this 2hr video has me stuck to my chair.

[SofiaAhlstrom]

This was so interesting and crushed some myths that I have believed in my whole life. Will absolutely try some of the tips that were suggested that might do some difference to my sleep routine. The one that I loved was napping in the afternoon, this is a must try!

[shodiyaxonabdusamatova]

Immensily awesome interview! Big respect to You Ali, as well as The expert

[Airwane]

I'm a night person, actually I feel better working during night, I don't even like to bring light when I'm in front of my PC there is only my PC light.
I think I might be a better case study for Dr Foster

[oksanarachel]

My husband is a firefighter. He's on a 24hr schedule, so he is often up throughout the night for hours at a time. He has 48 hours off after shift but feels sleep deprived. What suggestions do you have to improve his sleep and overall health.

[deborahcurtis]

I. have to watch this later, going to bed!

[Penguinandpear]

Interesting talk. I have non 24 hr sighted circadian rhythm disorder. I’ve had it since I was a teenager. I’m now 47. It’s wrecked my working life. My sleep naturally gets later every day and I’ve not found a way to stabilise it. I tend to go full circle about every 19 days. I use melatonin but it doesn’t work that well. If I force sleep before my body clock is ready my sleep will be very light until it’s time when my body naturally wants to sleep then I’ll sleep deeply. When I let my body decide when I sleep I sleep very well very restorative for 8 hours but if I force a schedule it just doesn’t work and I end up making myself unwell. When I worked full time it wasn’t unusual to go to work without any sleep! I’ve tried everything professionals suggest nothing works. I suspect it comes from having a condition called mcas.

[oxygen]

Thanks Ali for the inspiring people you interview

[razabadass]

Thank you Russell, Ali, Angus, Elizabeth, Christian, Amber, Becky, Dan, Gordon, Jamie, Joe, Tommy, Yana, Sam, Tintin, Gareth and/or others! Raza :)

[wiktoria]

what and amazing and enlightening talk! thank you so much

[mina_ophelia.Moonbeam]

thank you. this is really interesting!!!