Shift workers form the backbone of our societies, but it comes with a set of challenges we cannot ignore. Tom Coleman is a sleep expert and health scientist who works with shift workers and companies to develop health promoting strategies specifically designed to offset some of the negative effects of shift work. In this episode we cover: Shift work and chronic disease The impact on mental health Loneliness and social isolation Diet, weight gain and nutrition Driver fatigue and how to combat it Sleep strategies for different shift types Company responsibility and liability Why our biology is wired for daylight (and why shift work clashes with it)The dangers of chronic sleep debt and circadian disruptionPractical tools to manage recovery and protect your healthThe impact of alcohol, stimulants, and lifestyle factors on shift workersBehaviour change strategies that actually work long termWhat the latest research reveals about performance, recovery, and shift patternsAnd much more . Dan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@thedancampion⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Tom: @tomcoleman.ie⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your FREE copy of 20 Books and Podcasts to Change Your Life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://mailchi.mp/prymal/bookspodcasts⁠⁠⁠⁠Chapters: 0:00:03 - Intro: Shift Work, Sleep & Health (with Tom Coleman)0:06:04 - How Shift Work Impacts Your Health & Performance0:12:07 - Circadian Rhythm: Why Night Shifts Break Your Body Clock0:18:09 - Chronotypes: Can “Night Owls” Adapt to Night Shifts?0:24:09 - Long-Term Adaptation Myths (and Age-Related Risks)0:30:11 - Sleep Debt You Can’t Feel & 12-Hour Shift Fatigue0:36:14 - Recovery Protocols: Sleep Doses, Routine, Nutrition, Training0:42:15 - Sleep Variability, Anxiety & Consistency That Actually Works0:48:16 - What You Control vs Genetics: Behaviour Change That Sticks0:54:16 - Sleep Inertia: First 30 Minutes & Energy Management1:00:16 - Workplace Fatigue: Policies, Rotas & Safety1:06:17 - Habit Building After Sleep Fixes: Sustainable Change1:12:18 - Alcohol, Stimulants & Medication on Shifts (Pros/Cons)1:18:18 - Tools: Light Exposure, Supplements, Training Adjustments1:24:19 - Shift Work & Family Life: Boundaries, Routines, Recovery

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