A day in the life of Professor Phil Haydon

Phil Haydon, Ph.D Emeritus is a professor of Neuroscience at Tufts University School of Medicine, Boston Massachusetts.

His research has focused primarily on ‘non-neuronal’ cells of the brain – the cells in the nervous system that do not produce electrical impulses. He spent many years focused on astrocytes, a star shaped glial cell that releases chemical substances in the brain to facilitate neural pathways which include learning and memory, and as his team recently discovered, which also help to regulate sleep. 

This work has led to two major breakthroughs for Professor Haydon. The first is understanding how sleep is controlled, and the second is whether these glial cells play a role in neurodegenerative conditions such as Alzheimer’s disease. 

Now, having retired from Tufts University at the end of this summer, Professor Haydon continues his work, while also being able to enjoy his passion for competitive sailing while of course, looking after his brain health and body. 

We sat down with Professor Haydon to find out what a typical day looks like for him.

Professor Haydon’s day…

06.00 – I have a gentle wake up, followed by a morning coffee while catching up on the news. 

07.00 – We have a beautiful mixed breed dog called Sadie who I walk each morning at 7am. It’s relatively peaceful and quiet at this time in the morning as we walk through the neighbourhood in the Southend of Boston, Massachusetts, so this is a great time to clear my head and mentally plan my day.

08.30 – This is when my work day begins. Having worked at Tufts University School of Medicine for 18 years, my days are now much more varied. They can involve reviewing papers or writing, and working to assist the mission of two epilepsy organisations. I sit on the board of directors of the Epilepsy Foundation of New England and I run a non-profit called Sail For Epilepsy (I have medically controlled epilepsy resulting from a teenage head injury). Sail For Epilepsy aims to inspire people living with epilepsy to live fuller lives, despite their disability, as well as to educate the public about this disability. 

10.00-11.00 – After a few hours of work, I like to refresh my brain and body by doing a workout. This normally consists of strength training and some cardio at the gym. My routine is never exactly the same, but the core components of what I want to achieve and feel at the end of each session do remain the same. 

11.00 – I have my last cup of coffee at 11am. Caffeine has a half-life of 4–5 hours and can disrupt sleep, so 11am is the cut off point for me. I truly believe that protecting sleep is the foundation of good health. 

12.00 – I have lunch at noon and this consists of two boiled eggs and a salad. Eggs are fantastic brain health food due to their high content of choline, B vitamins and antioxidants, so I make sure I have at least one everyday. 

13.00-18.00 – In the afternoon, work continues. Depending on the day, this can be a continuation of composing articles and my work for volunteer work non-profit organisations. But, alongside this I am also a competitive sailor. As I now have more free time since retiring from the University at the end of the summer, I often use my afternoons to train on the boat or make boat upgrades and repairs. This is excellent for keeping me physically active, my brain health in check and my mind sharp. 

‘One of my barriers into entering this “healthier” type of lifestyle was that it seemed so out of reach and unachievable. I have however found that I don’t need to be perfect. Attempt all to a degree. Just walking through the gym door is a win, so is adopting a few better diet choices. It doesn’t all have to be done at once, and it doesn’t have to be perfect’. – Professor Phil Haydon. 

19.00 – I tend to get home around 6pm if I’ve been on the boat in the afternoon, and then aim to have dinner at 7pm. In late 2024 I stopped drinking alcohol and the impact was profound. Within days my sleep transformed. I went from frequent 2-3am awakenings to sleeping a solid 7-8 hours a night, allowing me to wake the next morning feeling refreshed. This combined with intermittent fasting (eating at noon and early evening with reduced carbohydrates) meant that I also lost weight (20kg) while bringing my blood pressure down to a healthy 112/63. I now enjoy an evening meal falling in line with the Mediterranean diet alongside a glass of sparkling water. 

21.00 – I aim to go to bed at 9pm which allows me to spend an hour unwinding – reading, talking, and slowing down my activity. I ensure I have no phone, tablet or blue light as this can lead to an impaired ability to actually fall asleep. In the summer, I often spend 30 minutes outside under the stars at our summer home in Brewster, Cape Cod, which deepens my sense of calm before sleep.

22.00 – I switch my light off around 10pm and also use a sleep mask to ensure complete darkness. I’ve found this to be essential for a deep, restorative sleep. 

Following our conversation, Professor Haydon was kind enough to share his top three tips on how to better your brain health so you can feel good, stay sharp and help to reduce the risk of cognitive decline in later life. 

1. Prioritise sleep: minimise disturbances as best you can. Perhaps you can reduce your alcohol intake, eliminate blue light before bed and/or use a sleep mask. This is where to start for good sleep hygiene. 
2. Exercise regularly: a mix of cardio, strength and stretching helps sustain both brain and body. Make sure you are physically tired before going to bed as well. You’ll sleep much better. 
3. Adopt intermittent fasting with a Mediterranean style diet. For me, this means two meals a day with a salad with boiled eggs at lunch and an early dinner with olive oil, seafood, beans, vegetables and fruit. 

Professor Haydon’s success comes from integrating small, consistent actions into a larger, proven strategy. Discover the complete plan used by neuroscientists to maximise cognitive vitality.

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