3 days ago

Sleep Secrets Every Burned-Out Professional Needs with Prof. Russell Foster

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In this fascinating episode, I sit down with Professor Russell Foster — Oxford neuroscientist and world-leading sleep expert — to dive deep into the science of sleep and why it's the ultimate superpower for high-performers who think they're "too busy" to prioritize rest.

From debunking blue light myths to revealing the shocking truth about sleep trackers, Russell gets real about why our "sleep when you're dead" culture is literally killing our performance, mental health, and decision-making abilities.

Whether you're a chronic insomniac, jet lag warrior, or just someone who thinks 5 hours is "enough," this episode will completely transform how you think about sleep.

What we cover:

✔️ Why "sleep is for wimps" culture is destroying high-performers

✔️ The neuroscience behind burnout and sleep disruption (it's a vicious cycle)

✔️ Blue light myths BUSTED — your Kindle isn't the real problem

✔️ Why sleep trackers are making your insomnia worse, not better

✔️ The truth about melatonin (spoiler: it's not a sleep hormone)

✔️ Jet lag hacks that actually work (and why traveling east is harder)

✔️ Breaking the stimulant-sedative cycle that's hijacking your nights

✔️ Performance anxiety sleep loops and how to interrupt them

✔️ Why separate bedrooms might save your relationship (and your sanity)

✔️ The breakthrough drug that could eliminate jet lag forever

Russell doesn't just share theory — he reveals cutting-edge research from his Oxford lab that's revolutionizing how we understand sleep, mental health, and peak performance.

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Timestamps:

00:00 – Welcome and Russell's journey from marine biology to sleep science

05:04 – Why our culture treats sleep as weakness, not a superpower

08:17 – The shocking connection between mental illness and sleep disruption

16:38 – Breaking the stimulant-sedative cycle that's destroying your sleep

20:01 – Blue light myths debunked: your Kindle isn't the enemy

26:33 – Jet lag science and why traveling east is brutal on your brain

34:40 – The paradox of sleep trackers making insomnia worse

40:18 – Performance anxiety loops: when your brain won't switch off

47:00 – Sleep hygiene that actually works (hint: it's not what you think)

52:55 – Why "sleep divorce" might save your relationship