Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health

'A superlative guide to some of the most intriguing questions of human existence' Bill Bryson, author of The Body: A Guide for Occupants A comprehensive manifesto for living in harmony with our body clocks, penned by someone who has devoted his career to studying them. Financial Times 'Who knew that everything, I mean everything to do with our health is influenced by our circadian rhythms and sleep: physical and mental health, immune functioning, disease, fertility, relationships, energy, emotions, mood, work life, family life and happiness. This book tells you what to do to keep within your natural rhythm and how to do it. A perfect blend of humour, science and pure genius - what more could you want? Consider it an emergency to read' Ruby Wax 'Who knew our body clocks determined so much of our health, happiness, and lifespan? Renowned neuroscientist Russell Foster has spent four decades shining a light into the dimly understood and fascinating field of human biological rhythms. This book crisply summarizes what he's discovered. I learned so much' James Nestor, author of Breath 'This book has the answers to everything you've ever wondered about your natural rhythms, from sleep to eating to exercise. Excellent, engaging and evidence-based, it's a brilliant guide to an aspect of our health we don't think about enough' Claudia Hammond, author of The Art of Rest 'Strongly recommended. You will sleep more deeply, be awake more fully, and live much more harmoniously with Russell Foster's help' Anthony Seldon, author of The Impossible Office?: The History of the British Prime Minister 'Almost all of us would benefit from this revelatory guide by a world-leading expert on circadian neuroscience' (Editor's Choice) The Bookseller 'Russell Foster's writing on circadian rhythms and sleep opens a new scientific frontier. Understanding the effect of sleep on our brains is the key to improved performance and happiness. Sleep is to the brain what diet is to the body' Rt Hon Penny Mordaunt, Minister for Trade Policy, UK 'Whatever I do in my day, or wherever I have travelled to or from, Russell Foster's guiding words and advice on healthy sleep, regular rhythms and the importance of daylight resound in my head. This is a must read for anyone wishing a more balanced existence' Dora Loewenstein, President of BrainWaves, and a Vice-President of Save the Children Astonishing . . . What gives the book special force is the author's prominence on the front lines of circadian neuroscience and sleep medicine, not to mention the breadth and depth of the research, which he is as excited to share as if he were recounting a gripping mystery. Wall Street Journal A guide to using the science of the body clock to promote better sleep, better health, and better thinking “Full of surprising and useful facts.... Unlike many science books with similar subtitles, it really might ‘revolutionise'your life.”—James McConnachie, The Times (London) “A comprehensive manifesto for living in harmony with our body clocks, penned by someone who has devoted his career to studying them.”—Financial Times Biological clocks are embedded in every aspect of human biology, guiding us toward the prime times of day to sleep, eat, think, and work. Award-winning scientist Russell Foster brings decades of study to this journey through the circadian rhythms that dominate our days and nights. He shows how the realities of 24/7 life—including night-shift work, overbooked calendars, and caring for newborns—disrupt the body clock, taking a toll on sleep and on mental and physical health. By dismantling long-standing myths and citing cutting-edge science, Foster empowers readers to get back into rhythm and live healthier, sharper lives: scheduling meals to prevent obesity and diabetes; timing medications to increase their effectiveness; getting better sleep through exposure to natural light; and much more. “If you want to embrace life,” Foster writes, “then embracing biological time will help you do this.&rdquo Contents List of Figures List of Tables Abbreviations Introduction 1. The Day Within What is a body clock? 2. A Heritage from Our Cave Days What is sleep, and why do we need it? 3. The Power of the Eye 4. Out of Time 5. Biological Chaos 6. Back in the Rhythm 7. The Rhythm of Life 8. The Seven Ages of Sleep 9. Time Out of Mind 10. When to Take Drugs 11. A Circadian Arms Race 12. Eating Time 13. Finding Your Natural Rhythm 14. The Circadian Future Appendix I. Studying Your Own Biological Rhythms Appendix II. The Key Elements and Overview of the Immune System References Acknowledgements Index The routines of our modern lives and its technology are playing havoc with our body clocks, sleep patterns, and health. Foster explains how we can get back into rhythm and live healthier, sharper lives. Sleep and daily rhythms emerge from our genetics, physiology, behavior, and the environment. These rhythms are modified by how we act, how we interact with the environment, and how we progress from birth to old age. Foster empower readers to understand how their own body clock "ticks." -- Adapted from jacket