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Sleep for Shift Workers: Episode 175

🌙 Episode Highlights

Ready to transform your post-shift sleep game? Kendra drops knowledge bombs about why working nights feels crazy (spoiler: you're not crazy, it's just science!).

🧠 Mind-Blowing Facts

  • 40% of shift workers have Shift Work Sleep Disorder - you're not alone!
  • Sleep deprivation = legally drunk levels of impairment
  • Short sleep (less than 6 hours) might be shortening your life!

🚨 SWSD Symptoms

  • Trouble falling asleep after shift (body exhausted, brain WIDE awake)
  • Brain fog and mood swings
  • Headaches and low energy coffee can't fix

💡 Sleep Hygiene Game-Changers

🌡️ Temperature: Keep it cool (around 67°F)
🌑 Darkness: Blackout everything - even that Roomba light!
🔇 Sound: White noise, brown noise - find your jam!

🎯 Evidence-Based Strategies

  • Forward rotating shifts work better
  • At least 48 hours off after night shifts
  • Cut caffeine 6+ hours before bedtime
  • Strategic napping: 30 minutes OR full 90-minute cycles
  • No phones in bed!

🏆 Small Wins = Big Changes

Pick ONE thing to start with:

  • Cover annoying alarm clock lights
  • Push bedtime 30 minutes earlier
  • Invest in blackout curtains
  • Stop scrolling in bed

🗣️ Communication is Key

Set boundaries with your household - communicate your sleep schedule and permission granted to prioritize your rest!

🆘 When to Seek Help

Never waking up feeling rested? Always exhausted? See a sleep specialist! Resources: CBTI apps, pharmacological support when needed.

🎉 What's Next?

Email us: [email protected]

Remember: You are whole. You are a gift to medicine. The work you do matters! 💙