Russell Foster, director of the Sleep and Circadian Neuroscience Institute (SCNI) and head of the Nuffield Laboratory of Ophthalmology at the University of Oxford, presents the latest findings on sleep research. Foster believes our lives can be greatly improved if we make the effort to apply this new knowledge to our lives.
Everyone reading this blog would find Chapter 10–When to Take Drugs–enlightening. Most of us are on various medications–high blood pressure, statins, Viagra, etc.–but the effects of these drugs diminish if you take them at the wrong times.
While much of Life Time involves improving sleep, Foster also focuses on the immune system, which is affected by sleep…good and bad. Chapter 13–Finding Your Natural Rhythm–outlines ways to better manage your eating, sleeping, exercise, and circadian cycles to live a longer and healthier Life. I also found Foster’s research on sleep and sex insightful.
Russell Foster writes clearly and expresses the research findings in understandable language. Life Time is a brilliant guide to improving your Life and happiness. How’s your sleep? GRADE: A
Table of Contents:
List of Figures ix
List of Abbreviations xi
List of Tables x
Introduction i
1 The Day Within 17
2 A Heritage from Our Cave Days 32
3 The Power of the Eye 51
4 Out of Time 70
5 Biological Chaos 93
6 Back in the Rhythm 117
7 The Rhythm of Life 144
8 The Seven Ages of Sleep 168
9 Time Out of Mind 200
10 When to Take Drugs 224
11 A Circadian Arms Race 254
12 Eating Time 272
13 Finding Your Natural Rhythm 287
14 The Circadian Future 308
Appendix I Studying Your Own Biological Rhythms
Part I Developing a Sleep Diary 330
Part II Chronotype Questionnaire 331
Appendix II The Key Elements and Overview of the Immune System 337
References 343
Acknowledgements 431
Index 433
As I get older my sleeping habits have gotten worse. I’m writing this at 3 a.m. I usually go to sleep around 1 a.m. After an hour or so I’m wide awake. Then I sleep off and on until about 5 or 6 a.m. Than I get several hours sleep. Usually for a total of about 5 hours a night. Melatonin doesn’t help. Neither does Ambien of Benadryl. I can fall asleep. I just can’t stay asleep.
Steve, Russell Foster isn’t a fan of melatonin and thinks many people misuse it. Foster has suggestions on falling back to sleep that don’t involve Ambient or Benadryl.
Reading this tripe would put me to sleep.
Bob, if it works…
Many of the kids I went to school with could tell you the optimal time to take drugs, usually on days that end with a “y.”
My sleep cycles have been far out of whack since Kitty died and even more so since I started radiation but I find that focused relaxation techniques can give me quality sleep, just in short bursts.
My circadian rhythms often dance to a Mambo beat.
Jerry, and now with the latest changing of the clocks back to Daylight Standard Time our sleep rhythms are disrupted again! I hope the Senate’s bill to do away with Daylight Saving Time passes the House!
I probably don’t have the most desirable sleep pattern, but it seems to work for me, and the pattern is built around the fact that I can’t sleep more than five hours at a time. I’m usually in bed by midnight and usually get right to sleep. There’ll be a couple of wake-ups during the night but I get right back to sleep. Then I’m awake around 5:00. To compensate for sleeping only five hours at night, I’ll take 3-4 naps during the day lasting 30-40 minutes. Being retired makes this pattern workable.
Michael, since I retired, I have found that if I close my eyes shortly before dinner or shortly after dinner, I’ll doze off for a half an hour or so. I awake refreshed!
I would probably have an easier time falling asleep at night if I didn’t take naps in the afternoon.
CBD and melatonin do the job usually. If not, they may need a bump of Benadryl.
Beth, a number of my friends are taking CBD or “medical” marijuana–especially the gummies!–which they claim allows them to sleep well at night. Russell Foster approves of naps!
I have some trouble either falling asleep or staying asleep. Sometimes I go right to sleep, but wake up for pit stops, and then have trouble getting back to sleep, and that can happen multiple times a night. Sometimes I have trouble going to sleep, but that’s usually when I have something on my mind or am troubled.
I take an anithistamine that is a “drowsy” one, but there are few around. I alternate because after 2-4 weeks they are less effective. I also take a CBD gummy, but I still don’t sleep thru the night. If I’m lucky it’s one or 2 pit stops. Last night the 2nd one was about 3 and I slept till nearly 8 this morning.
Could you let me know what he says about when to take blood pressure medicine? I used to take it in the morning, but it wasn’t as effective as taking it at night (for the purpose it is intended for) so now I take it at night.
Maggie, Russell Foster discusses when to take various blood pressure medications. The type you take determines whether you should take it in the morning or the evening. Here’s a quick guide to your options: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/diagnosis-treatment/drc-20373417
How do you know what to believe? I’m sure I read something recently saying that naps are bad. I do occasionally nod off for a half hour in the afternoon, or occasionally even when watching something less than riveting on television at night. Generally I go to bed between 11 and 11:30 and get up around 6:00 (occasionally as late as 7:00 or 7:30. I usually fall asleep pretty quickly and sleep pretty well. Melatonin does nothing, but an occasional Benadryl helps when necessary.
Jackie has always had sleep issues. and retirement didn’t help. She has started reading a chapter or two of a book on the Kindle in bed, but has trouble falling asleep. She sleeps much better the second half of the night than the first. I get up at 6 and get her up at 8 for breakfast.
Nod off for a half hour???
I slip into a coma. I feel like it’s time wasted if I don’t get at least a 2-hour nap!
Jeff, like pizza, naps cannot be bad. It’s a basic law of the universe.
Jeff, Russell Foster recommends turning off all electronics and LED screens an hour before you go to bed. Too much light disturbs sleep and results in more wake-ups.
I asked my doctor the best times to take my multiple meds, and he, exasperated by other patients, said, “All I care is that you take them. I don’t care when, just take them.” I always do.
Jeff, we know several people (I wouldn’t call them friends) who are very casual about taking their daily meds. Sometimes they take them, sometimes they don’t. Like you, I take my meds every day.
I’ve had insomnia of one form or another but depending on my life situation and work schedule it sometimes has been a boon more than a curse. It worsened about three years ago-waking up in the middle of the night, mind racing and unable to fall asleep again for hours. Avoiding alcohol helps and exercise and simple breathing meditation helps even more. Melatonin and drugs do nothing. I end up having to set aside a 10 hour block every night to insure that I get about 7 hours of so-so sleep. I’ll check the library for this title. Thanks for the tip. Sweet dreams…
Byron, I hope you find facts in LIFE TIME to help you get better sleep!
I have always had problems sleeping. And I cannot sleep during the day unless I am sick. I do stay up late because I can’t fall off to sleep unless I am tired. I have less problems with waking up during the night lately, not sure why. But I have never taken anything for sleeping. I tried melatonin and valerian many years ago but no change. My husband lays his head on the pillow and falls asleep immediately no matter what. And doesn’t have many bad nights.
I think I could get some benefit from reading this book. I will look for a copy.
Tracy, you’ll find Russell Forster’s LIFE TIME both informative and helpful!
Some interesting ideas, obviously people have different sleep “systems”.
In Germany we consider Nightingales and Owls – are these definitions used internationally?
Nightingales go to bed early and wake up early. My wife is a typical case. By 9 pm she’s really sleepy and usually goes to bed and falls asleep before 10. Then at half past 5 she gets up again, especially in summer to water the plants – really good.
My sister and her husband are Owls, they usually switch off their computers or tv between 1am and 2 am and then sleep until 9 at least.
I’m the middle man – 11 pm to 7 or half past 7 is best for me.
However I have to get up for the rest room at least twice, often three times a night but after half an hour in bed I fall asleep again.
So we can count ourselves lucky – never had to use melatonin or other stuff.
Wolf, I’d categorize myself as a Nightingale. I’m usually in bed by 10 P.M. and I’m up around 8 A.M.–with a couple of bathroom visits each night.