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Shift Work Without Wrecking Your Health
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Work nights and rotating shifts without wrecking your health: your body clock, the health evidence sized honestly, what US law does and doesn't cover, daytime sleep, naps and sleep inertia, switching schedules, caffeine and meal timing, staying safe at 4am, the drive home, sleep debt, family life, mood, and asking for a safer schedule.
2h 58m5 constellations
01Protect daytime sleep and use naps and recovery sleep well
02Time caffeine and meals around nights
03Get home safely after night shifts and manage sleep debt
04Know what US law does and doesn't cover, and ask for a safer schedule
Every lesson of Shift Work Without Wrecking Your Health
15 lessons in 5 levels, about 3 hours. Level 1 is free.
Level 1Why Shifts Are HardFree · 3 lessons
- Your body clock vs your scheduleSee why nights and early starts are hard, and where the real risks lie.11 min
- What the evidence says about healthUnderstand the health links to shift work (honestly sized) and the lever that matters most.12 min
- Your rights on nightsKnow what US law does (and doesn't) say about night work and fatigue.12 min
Level 2Sleep Around ShiftsMembership · 3 lessons
- Sleeping in daylightSet up your bedroom and routine for daytime sleep.12 min
- Naps: when and howUse naps to cut sleepiness, and avoid the groggy minutes after waking.11 min
- Switching between days and nightsHandle schedule changes with forward rotation, recovery sleep and limits on runs of nights.12 min
Level 3Fuel and AlertnessMembership · 3 lessons
- Caffeine, used wellTime caffeine to help you on shift, without wrecking the sleep after it.11 min
- When you eat mattersPlan meals around night shifts to protect your digestion and blood sugar.12 min
- Checkpoint: staying safe at 4amSpot fatigue in yourself and use breaks, caffeine, naps and teamwork to stay safe.12 min
Level 4Getting Home and Staying WellMembership · 3 lessons
- The drive home after nightsTreat the drive home after a night shift as the risky part of the job it is.12 min
- Your sleep debtMeasure the sleep you're missing across a week of shifts, and plan to pay it back.12 min
- Checkpoint: family, friends and a scheduleProtect relationships and rest days around a shift pattern.12 min
Level 5The Long RunMembership · 3 lessons
- Mood and shift workWatch your mood across schedules, and know when to get support.11 min
- Talking to your manager about your scheduleAsk for a safer schedule using published shift-design guidance: calmly and specifically.13 min
- Capstone: your shift-work planCombine sleep, food, caffeine, travel and schedule asks into one plan.13 min
AFTER THE CORE