In this episode, we hear from Russell Foster, Professor of Circadian Neuroscience and the Head of the Sleep and Circadian Neuroscience Institute at the University of Oxford as well as the author of Life Time which explains how our body clocks work. Through his work, Russell has made great advances in our understanding of how the circadian rhythm is generated and how it suffers under societal pressures, ageing and disease. 

Russell explains why a good night’s sleep is so important, as well as what ‘good’ means to an individual, plus how to balance your sleep schedule with building your business. 
Russell’s advice:

• Sleep is a fundamental need, not a luxury
• Lack of sleep can cause: 
  - fluctuations in mood
  - a negative bias
  - loss of empathy
  - an inclination to take unnecessary risks
  - the use of stimulants and sedatives (which affect natural sleep patterns)
• In the long term lack of sleep also leads to:
  - altered immune response
  - vulnerability to cardiovascular disease
  - type 2 diabetes
  - obesity due to eating carelessly
  - depression and psychosis
• Learn how much sleep you need as an individual, and keep to it regularly
• Don’t change habits at weekends as this will throw you off
• If you take a nap, keep it to 20 minutes - any longer will encroach on your night’s sleep
• If you wake in the night:
  - simply read a favourite book and stay relaxed
  - don’t look at the clock
• Don’t exercise too vigorously before bed (raised body temperature defers sleep)

If you’d like to contact Russell, you can reach him at X

Head over to Speakpipe to leave your voice note for future guests too.

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Edited by Milun Haggipavlou. Recorded, edited & published by Juliet Fallowfield, 2023 MD & Founder of PR & Communications consultancy for startups Fallow, Field & Mason.  Email us at [email protected] or DM us on Instagram @fallowfieldmason. 

Let us know how your start up journey is going or if you have any questions you would like us to discuss in future episodes. 

FF&M recommends: 

• LastPass the password-keeping site that syncs between devices.
• Google Workspace is brilliant for small businesses
• Buzzsprout podcast 'how to' & hosting directory
• Canva has proved invaluable for creating all the social media assets and audio bites.
• For contracts check out Law Depot.

MUSIC CREDIT Funk Game Loop by Kevin MacLeod.  Link &  Licence

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