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bite size, your weekly dose of positivity and optimism to get you ready for the weekend.

Today's clip is from episode 424 of the podcast with Russell Foster, a professor of circadian

neuroscience at Oxford University. In this clip, he shares why getting the right light at the right

times can optimize our health, boost our mood and improve our sleep. We as a society don't

see light as a drug. We just think what we can expose ourselves to whatever light we want,

whenever we want. Light is, you know, separate to our lives. We get on with our lives. We do our

work. We go on social media. We see our friends. We do whatever. But we don't give attention to light.

So what is morning light? Why is it so important and how much do we need?

Yeah. So we have this internal clock, which is fine-tuning our biology to the very demands of the 24-hour day.

And what is it? You say internal clock, many of us picture a clock on our desk, right?

So when you say we have an internal clock, what does that look like?

Well, actually,

there is a master clock within the brain, and it's called the supra-chaismatic nuclei. So essentially,

you can think about where this is. As the optic nerves go into the brain and fuse,

sitting above there is a small paired structure of about 50,000 cells. And each one of those

...