THMG Presents: Hazard Class

Episode 0005

SURVIVING SHIFT WORK

Featuring: Dr. Glenn Landry

Contact Dr. Glenn Landry:

glenn@neosperformance.com

www.neosperformance.com

Online Surviving Shift Work Course:

education.elitesleep.ca/courses/surviving-shift-work

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Overview:

In this insightful episode of the Hazard Class Podcast, Jake Ryks welcomes Dr. Glenn Landry, a seasoned sleep researcher specializing in human sleep optimization and circadian rhythms. Dr. Landry shares practical advice on improving sleep health, especially for those who face the challenges of shift work, such as first responders. They delve into the science behind sleep, the impact of sleep debt, and how first responders can achieve elite, performance-enhancing sleep amidst demanding schedules. This episode is packed with actionable strategies tailored to improve sleep quality, well-being, and long-term health for shift workers.

Segment Breakdown & Timestamps

[0:01 - 1:03] Introduction to Dr. Glenn Landry

Host introduces Dr. Landry, a sleep expert with 30 years of experience. They set the stage for discussing sleep science, shift work, and overcoming sleep challenges.

[1:04 - 2:02] Humor Break: Grizzly Bear vs. Tiger vs. Gorilla

Host spins a “wheel of stupid questions,” leading to a playful debate over who would win in a hypothetical animal showdown.

[2:02 - 4:37] Dr. Landry’s Personal Journey

Dr. Landry recounts his personal struggles with sleep and how his diagnosis with delayed sleep phase disorder ignited his lifelong interest in sleep science.

[4:37 - 10:20] Life-Changing Moments in Sleep Science

Dr. Landry describes three pivotal moments that shaped his career, including discovering the power of circadian rhythms, understanding the health implications of sleep, and his shift from academia to community-focused sleep coaching.

[10:20 - 12:17] What is “Elite Sleep”?

An explanation of elite, performance-enhancing sleep. Dr. Landry emphasizes that it’s not just about hours slept but the quality and architecture of sleep.

[12:18 - 14:56] The 7-9 Hour Rule

Discusses the consensus in sleep science: adults need 7-9 hours of sleep to perform at their best and avoid triggering the body’s emergency systems.

[14:56 - 16:52] Modern Society’s Sleep Problem

A look into how societal demands have disrupted natural sleep cycles and why age-related sleep issues are now appearing in younger people.

[16:53 - 20:22] The Early Bird vs. Night Owl Debate

Dr. Landry dispels the myth that early risers are inherently more productive, offering ways for night owls to shift their rhythms to fit structured schedules.

[20:23 - 21:15] Sleep as a “Team-Based Sport”

Advice on how couples with differing sleep schedules can synchronize their routines, especially relevant for first responders with rotating shifts.

[21:16 - 24:03] Surviving Shift Work

Introduction to Dr. Landry’s program, “Surviving Shift Work,” which helps individuals manage circadian rhythms and light exposure for healthier sleep on night shifts.

[24:04 - 26:25] The “Danger Zones” for Sleep Deprivation

Insights into high-risk times for fatigue, specifically 2 a.m. - 6 a.m. and early afternoon, when alertness naturally dips.

[26:26 - 29:51] Managing Light and Meal Times

Dr. Landry details strategies for anchoring circadian rhythms through controlled light exposure and meal timing, even when working variable shifts.

[29:52 - 33:23] Sleep Debt: A Real Problem

Explanation of sleep debt, its effects, and how even minor sleep shortages accumulate into a serious deficit, affecting performance and learning.

[33:24 - 36:17] Effective Napping Techniques for Shift Workers

Advice on daytime and nighttime naps, their importance, and how firefighters can utilize naps to mitigate fatigue during long shifts.

[36:18 - 38:45] Overcoming “Grogginess” after Naps

Dr. Landry addresses sleep inertia and why people often feel groggy after finally catching up on sleep, likening it to a body going into repair mode.

[38:46 - 39:46] Reducing “Exhaust” from Wakefulness

Tips on how lifestyle choices, such as breaking up sedentary time, help manage the “exhaust” produced by staying awake.

[41:09 - 41:57] Caffeine and Nicotine’s Impact on Sleep

The episode covers the effects of nicotine and caffeine on sleep, with Dr. Landry explaining how these stimulants interfere with sleep quality, especially in shift work.

[45:53 - End] Resources and Call to Action

Dr. Landry shares how listeners can learn more through Neos Performance and his program on shift work survival.

Key Takeaways

Circadian Rhythms Matter: Sleep is heavily impacted by timing. Shift workers can optimize sleep by aligning their routines with their natural rhythms as much as possible.

Surviving Shift Work: Managing light exposure, meal timing, and strategic napping are vital tools for those working irregular hours.

Sleep Debt is Real: Small sleep deficits add up quickly and have lasting effects on performance and learning ability.

Sleep Quality Over Quantity: Quality of sleep stages matters; fragmented sleep, often a side-effect of caffeine and nicotine, prevents full recovery.

Resources

Dr. Glenn Landry’s Program: Surviving Shift Work

Contact: Dr. Glenn Landry - Glenn@neosperformance.com

Call to Action:

If you found this episode valuable, consider following the Hazard Class Podcast and sharing it with friends and colleagues. Connect with Dr. Landry for personalized advice on optimizing sleep for shift work and follow Hazard Class Podcast for more insights from experts in emergency services and health.

Let’s work towards elite sleep for peak performance and well-being!