🌙 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! 💙