🌙 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: podcast@thewholephysician.com
Remember: You are whole. You are a gift to medicine. The work you do matters! 💙
