Welcome to Today’s Insight. I’m your host, and today we’re diving into the science of sleep with Professor Russell Foster from Oxford. Foster reminds us, “Circadian rhythms are our internal 24-hour clocks,” governing everything from hormones to body temperature. He explains that light is the single biggest cue for our brain—so start your day with bright morning light and dim the lights in the evening. Keep your bedroom cool—around 18 degrees Celsius—to signal to your brain that it’s time to sleep. Foster also warns that “sleep debt accumulates like bank interest,” so try to go to bed and wake up at the same time every day, even on weekends. Finally, wind down with a technology curfew at least an hour before bed; blue light delays your natural melatonin. Follow these strategies, and you’ll be setting yourself up for a truly restorative night’s sleep.
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