DRIVE TIME DEBRIEF: A Physician Wellness Podcast with The Whole Physician

Sleep for Shift Workers: Episode 175

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šŸŒ™Ā 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!).

šŸ§  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!
    • šŸšØ 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
      • šŸ’” Sleep Hygiene Game-Changers

      šŸŒ”ļø Temperature: Keep it cool (around 67Ā°F)
      šŸŒ‘ Darkness: Blackout everything - even that Roomba light!
      šŸ”‡ Sound: White noise, brown noise - find your jam!

      šŸŽÆ 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!
        • šŸ† 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
          • šŸ—£ļø Communication is Key

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

          šŸ†˜ When to Seek Help

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

          šŸŽ‰ What's Next?

          Email us: [email protected]

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

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          DRIVE TIME DEBRIEF: A Physician Wellness Podcast with The Whole PhysicianBy Drs. Cazier, Dinsmore and Morrison
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