Best Shiftwork Podcasts (2025)

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257: FBI Sleep Expert on Sleep Myths, Tips and Shiftwork Hacks w/ Dr. Leah Kaylor, Pt. 1 32:38

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2d ago32:38

32:38

In this first half of a fantastic 2-part interview, we focus on SLEEP (and the lack thereof!) When chatting and polling first responders, it is usually the biggest challenge and deficit that people want more of. I am joined by the FBI's resident sleep psychologist, Dr. Leah Kaylor. I share about my own struggles and hacks, some decent and others mi…

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[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers 18:30

16h ago18:30

18:30

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm…

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258: Sleep Hygiene, Melatonin and Blue Light Tips w/ FBI Expert Dr. Leah Kaylor, Pt. 2 39:59

8h ago39:59

39:59

In the second half of this special 2-part interview, we focus on a lot of "what to do" and how to go about the info we learned in part 1. Dr. Leah Kaylor (FBI's sleep expert) and I go down some rabbit holes on sleep hacks and I even learn some myths and hacks exposed about blue light, melatonin, and how to approach "sleep hygiene." If you missed it…

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[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers 13:48

3d ago13:48

13:48

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more ene…

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[297] - Help, Why am I Gaining Belly Fat 15:19

6d ago15:19

15:19

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm di…

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256: Practice Oral Board Interview (Entry Police Applicant) with "Jay" pt. 2 36:31

7d ago36:31

36:31

This is part 2 of the interview, make sure you listen to part 1, Ep. 254 first! Police applicants! So much of my goal since working in hiring and recruiting was to remove the mystery of our hiring process. Many of us succeeded because we knew police officers and get some context to this unique process, including interviews and oral boards. Others o…

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[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025 40:48

9d ago40:48

40:48

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • B…

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255: Evolving Police Wellness: Past, Present, Future w/ Chief Jeff Spivey (ret) feat. SWORN 48:55

10d ago48:55

48:55

Often, to know where we need to go, you need to know where you've been. Chief Jeff Spivey (ret) shares about police wellness culture - which is easier to talk about but harder to implement effectively. He details not only how he saw it grow in his department, but in the industry. We talk about different game-changers and necessities in modern polic…

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[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers 15:42

10d ago15:42

15:42

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affect…

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254: Practice Oral Board Interview with Police Applicant "Jay" pt. 1 25:52

14d ago25:52

25:52

Police applicants! So much of my goal since working in hiring and recruiting was to remove the mystery of our hiring process. Many of us succeeded because we knew police officers and get some context to this unique process, including interviews and oral boards. Others of us had to learn through trial by fire, which is a huge waste of time, and fran…

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[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship 1:10:03

13d ago1:10:03

1:10:03

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with …

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253: What Education Actually Matters for Police Officers and Leaders w/ Capt. Bill Fraass (ret.) 49:44

17d ago49:44

49:44

Standards. Hiring requirements. Headlines popping up with education requirements being proposed - a college degree - whereas other departments are dropping such items. In this episode, I am joined by Bill Fraass, who helps break down the pros and cons of educational requirements, but what we may be missing. We discuss what police agencies and the p…

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[293] - Confirmation Bias - The Silent Divider 18:19

17d ago18:19

18:19

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Al…

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[292] - The Future of Shift Work - A Solution for leaders 17:09

20d ago17:09

17:09

Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increas…

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252: The Need to Know for Police Report Writing, for Trainers, Bosses, Court and Beyond 23:28

21d ago23:28

23:28

Great trainers will recognize that every significant action police take, or don't take, gets reviewed and evaluated in the eyes of the court. We do a lot, risk a lot, and have to write a lot of our experience, insight, evidence, and perceptions... to make sure our arrests get prosecutable, and/or our actions don't get us sued.. or worse. Back in th…

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[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025 40:55

21d ago40:55

40:55

Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly com…

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251: How Police Can Work Smarter, Using Tech to Combat Violent Crime w/ Jamie Algatt (fmr. LEO) feat. ShotSpotter 44:52

26d ago44:52

44:52

Police have a range of challenges. They are short-staffed and many issues compete for their attention. Tools and technology can be force-multipliers, not only helping officers deploy effectively (to specific areas) for gunfire, but also vet the likelihood that the illegal discharge call that came in was not just fireworks or a car backfire. Joining…

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[290] - My Advice to a Brand New Shift Worker 18:18

25d ago18:18

18:18

Text me what you thought of the show 😊 Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and nig…

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[289] - The Mindset Shift Every Shift Worker Needs 13:41

27d ago13:41

13:41

Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters…

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250: Highlighting Leadership, Small & Large Police Agencies, & Community w/ Chief Cheol Kang 1:10:33

1M ago1:10:33

1:10:33

Who gets to decide who a leader is? (Clue: it's not the leader). In this episode, I feature a conversation with a local executive police leader, who got the best compliment from another regional police leader. I asked on my socials who I needed to have on that exhibited genuine leadership.. who did it humbly for their people. (You could not self-no…

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[288] - Why When You Eat Matters More Than What You Eat 16:32

1M ago16:32

16:32

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn:…

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[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers 1:22:33

1M ago1:22:33

1:22:33

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way …

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[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025 40:37

1M ago40:37

40:37

Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deepl…

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249: Feeling a Career Slump? 5 Tips for First Responders (Development, Health, and Mindset) 23:02

1M ago23:02

23:02

In a rut? Feel like you're going through the motions? If it's more than 3 years til your retirement, it's too early to be counting down the days! Even those with strong sense of purpose and drive can find themselves in moments or periods of lost momentum or creeping cynicism. Trust me, I've been there SEVERAL times, and so have so many leaders and …

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[285] - When the Badge Hurts - Processing the Loss of Our Own 15:07

1M ago15:07

15:07

Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotio…

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[284] - Cravings and Weight gain, try this 11:08

1M ago11:08

11:08

Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, …

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248: Tony Blauer: What Police Need to Know about Fear, Performance, Body and Mind 1:05:08

1M ago1:05:08

1:05:08

FDR said "the only thing we have to fear is fear itself." Relevant in this conversation, as Fear itself is not the enemy, it's not bad, it's just a thing. However, making sure that THING doesn't paralyze us, prevent and stall us, or get us hurt or killed is very much critical. Tony Blauer an internationally renowned expert on all things defensive t…

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[283] - Protect your melatonin like your life depends on it, because it does 13:46

2M ago13:46

13:46

Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets,…

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[282] - I've never spoken about this, until today 19:33

2M ago19:33

19:33

Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, p…

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247: How Cops are Our Own Worst Enemies, Why Patrol is LEGIT, and Life Changing Impacts w/ active police officers Matthew and Austin from Tone Alert podcast 1:13:27

2M ago1:13:27

1:13:27

Positivity in Policing.. but not that toxic force-a-smile, everything is sunshine and rainbows. I loved connecting with Matthew and Austin, two active cops who blend constructive energy, playful banter, and recognition of this critical purpose we share in first responder work. We talk brass tacks of patrol work, career advice, prevailing negativity…

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[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025 40:31

2M ago40:31

40:31

Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enf…

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246: Losing your Love in "Blue on Blue" OIS, Reasons to Live and Grow, Bev Perez 50:02

2M ago50:02

50:02

There are hardly words for the loss of a loved one. Hardly words for the tragedy of a line of duty death of a partner - a friend. For the catastrophe and heart-break of an accidental "Blue on Blue" OIS. What about all those things combined... where an officer responds and finds her own fiancee as the gunshot victim in such an incident, and is there…

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[280] - The After-Shift Workout Dilemma, Friend or Foe? 18:21

2M ago18:21

18:21

Text me what you thought of the show 😊 Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-s…

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[279] - Breathe. Regulate. Transform. 34:18

2M ago34:18

34:18

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound …

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245: The Need to Know on Better Police Marriages, Communication, Relationships w/ Linda and Brian Seitz 52:27

2M ago52:27

52:27

Relationships. Does that word make you go.. "Oh!" (endearing tone and heart eyes) or "Oh.." (cautious tone with pause) or "Ugh.." (you know...) Unfortunately, all responses are valid as relationships and marriages are complex, difficult, and often catabolic and draining. But is it relationships themselves - or not having the right guardrails, syste…

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244: From Police Sergeant to Chief - Leadership with an Open Mind and Communication w/ Michael Assad, Jr 48:31

2M ago48:31

48:31

Good leadership concepts aren't difficult to identify, but it's hard to find them in practice due to a host of issues. Culture, egos, habits.. In this conversation, I'm proud to feature the author of multiple impactful Police 1 articles, Chief Michael Assad. Reading his thoughts and hearing his tone will resonate with leaders of all levels, as he s…

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[278] - Night shift coming up, help!! 21:19

2M ago21:19

21:19

Text me what you thought of the show 😊 In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption. Here’s what …

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[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine 21:50

2M ago21:50

21:50

Text me what you thought of the show 😊 In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours. I cov…

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243: Leading Police Chiefs and Sheriffs, Wellness for Leaders, and Accountability for Improvement w/ Steve Strachan, WASPC 48:28

2M ago48:28

48:28

Wellness and Leadership are major pillars that Blue Grit is built to explore, and in this episode, they intersect in significant ways. Steve Strachan (retired top cop for King County Sheriff’s Office, Bremerton, and Kent Police) is the executive director of WASPC (Washington Association of Sheriffs and Police Chiefs). He helps us explore what didn’…

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242: Organizational Betrayal, Police Abandoned: Wounded Blue w/ Randy Sutton & Jesse Watts 53:35

2M ago53:35

53:35

Our police profession has come a long way in the realms of wellness and support, but we have a long way to go. Still, many officers are not given appropriate care, time, resources, or even a means to recover from the emotional, mental, and physical gut punches we get dealt. Some, with categorical on-duty injuries are cast out by agencies and L&I. I…

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[276] - You might be tired but 24:19

2M ago24:19

24:19

Text me what you thought of the show 😊 In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustme…

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[275] - Female Shift Workers Deserve Better—Here's How We Start 16:05

2M ago16:05

16:05

Text me what you thought of the show 😊 Shift work isn’t gender neutral, and women are paying the price. In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help. How circadian and menstrual cycles clash Why PMS, gut issues, and poor recovery are more common in women Why standard shift work advice …

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241: How to Prime Performance for Police Career and Life, w/ Mark Bouchard and Seb Lavoie 1:16:17

2M ago1:16:17

1:16:17

All things Blue Grit talk about how to show up your best - day to day. Much of the origin of the podcast was to help applicants prep and elevate, but what about active law enforcement and first responders? The original idea for this episode was to talk about SWAT selection, but the themes developed much more high-level and adaptable for anyone who …

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240: Remembering Diego, Tips for Morale, Advice for new Police: Safety, Reputation and Academy Prep 32:08

2M ago32:08

32:08

Recorded after the anniversary of Officer Diego Moreno's death, 7 years later, I reflect on his mentorship, the range of emotions we face in loss, and a recall and discussion of purpose and morale in police work. I explored what we can do about morale following the hardship of 2020, sharing 5 things we can do to promote positive morale in ourselves…

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[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss 20:29

3M ago20:29

20:29

Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker. What’s in This Episode: • Why Vitamin D matters for shift workers …

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[273] - Change this, it changes everything 17:39

3M ago17:39

17:39

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover. Spoiler alert — they don’t. In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural li…

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[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025 40:27

3M ago40:27

40:27

Text me what you thought of the show 😊 I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system. As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have c…

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239: Police Work: The Wildest Show on Earth, w/ Eric Tansey, fmr. officer and veteran 1:12:53

3M ago1:12:53

1:12:53

A career in policing can bring you your highest highs (epic arrests, life-shifting moments, hilarious hijinks) and your lowest loss (tragedy, trauma, death and devastation). In this episode, I connect with veteran and former officer, Eric Tansey. Eric and I connected on social media due to his work with the Failure to Stop podcast. We talk about LI…

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238: How to get more Quality AND Quantity, in Law Enforcement and Life w/ Matt Porter and Tim Fasnacht 1:06:02

3M ago1:06:02

1:06:02

First responder work isn't just work... it's a way of life. It is demanding, it is challenging. It goes long and pops up unexpectedly. Add in a marriage, family with kids, household duties, and now we are in a full-fledged circus. What about an additional vocation or business? Are things coming off the rails? Enter my guests, Matt Porter and Tim Fa…

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[271] - My Top 10 Must-Read Books 26:16

3M ago26:16

26:16

Text me what you thought of the show 😊 In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker. These books offer ev…