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[270] - New to Shift Work? - 8 survival tips
Manage episode 495022787 series 3340621
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Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience.
• Set a consistent sleep schedule with regular wake-up times, even on days off
• Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains or sleep masks
• Avoid caffeine after midnight on night shifts or after midday at other times
• Remember alcohol and nicotine negatively impact sleep quality despite feeling relaxing
• Exercise regularly but avoid vigorous activity within 3-4 hours of bedtime
• Make deliberate efforts to stay connected with friends and family outside your workplace
• Master the 20-30 minute power nap without falling into deep sleep
• Use natural light exposure strategically and consider blue light blocking glasses
• Establish relationships with healthcare providers before you're struggling
Don't forget to share this episode with your workmates or anyone navigating shift work. For more resources, visit ahealthyshift.com where you can also join the Shift Workers Collective, our subscription-based community where we support each other 24-7.
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Chapters
1. Introduction to A Healthy Shift (00:00:00)
2. The Challenges of Shift Work (00:03:57)
3. Consistent Sleep Schedules (00:06:32)
4. Creating the Ideal Sleep Environment (00:11:28)
5. Avoiding Caffeine and Other Stimulants (00:16:23)
6. Exercise and Movement for Shift Workers (00:21:59)
7. Using Light to Your Advantage (00:21:59)
8. Staying Connected with Loved Ones (00:24:46)
9. Getting Mental Health Support (00:24:46)
10. Power Napping as a Superpower (00:26:57)
275 episodes
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