Russell Foster is an Oxford Neuroscientist that’s been elected to the Royal Society.

Today we’re discussing his book Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep.

You’re not going to want to miss this conversation - you’ll learn exactly what you need to do to sync your body clock and optimize your sleep.

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In this episode, we discuss:
00:00 - Intro
00:22 - Melatonin isn’t the “sleep hormone”
07:17 - Blue light exposure increases alertness
13:20 - Morning light helps set the body clock
20:19 - Use a LUX meter to measure light
22:26 - Supplement with Vitamin D in the winter
24:24 - Sleep your way to better cognition
26:14 - Light boxes are an effective biohack
26:57 - The negative effects of sleep-wake disruption
29:46 - The misalignment between wakefulness and sleep pressure
33:50 - The effect of working the night shift on your body & relationships
41:09 - What determines your chronotype?
44:35 - How much sleep do you actually need?
49:15 - Parents, start prioritizing sleep and embracing naps
53:51 - The impact of caffeine on your brain
56:03 - Sleep is a socioeconomic issue
58:38 - Practical tips to enhance your sleep environment
1:02:37 - The problem with sleep apps
1:05:50 - Hot sleepers can cool their side of the bed
1:06:36 - Understanding sleep apnea
1:09:35 - Sleeping in separate rooms could save your marriage
1:10:37 - Define your sleep space with a scent
1:11:39 - Is it a sleep problem or an anxiety issue?
1:13:07 - Does light behind the knee shift the biological clock?
1:19:54 - Debunking the myth: 1 hour of early sleep counts for 2 hours of sleep after midnight
1:22:19 - When should you exercise for maximum calorie burn?
1:25:26 - Eating calories earlier in the day is better for glucose metabolism
1:31:21 - Fatigue is a marker of an underlying health issue
1:32:54 - Sleep is the most important cognitive enhancer

Show notes: [ Ссылка ]

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About the Podcast
Jesse Chappus has in-depth conversations with health and wellness leaders from around the world. Topics include lifestyle, nutrition, fitness, self-help, sleep, meditation, spirituality and so much more. Tune in weekly to take your health to the next level!

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