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HC0005 - Surviving Shift Work Featuring Dr. Glenn Landry
- 2024/11/13
- 再生時間： 46 分
- ポッドキャスト
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あらすじ・解説
THMG Presents: Hazard Class Episode 0005SURVIVING SHIFT WORKFeaturing: Dr. Glenn LandryContact Dr. Glenn Landry:glenn@neosperformance.comwww.neosperformance.comOnline Surviving Shift Work Course:education.elitesleep.ca/courses/surviving-shift-work40% discount coupon code: hazard2024 “ASK YOUR STUPID QUESTIONS TO SMART PEOPLE”Contact us at HazardClassPodcast@Gmail.comPick out some swag at thehazmatguys.com/hazard-class/VIDEO PODCAST AVAILABLE FREE ON YOUTUBE!Follow us on the socials:YouTubeInstagramFacebookLinkedInTikTokThanks for listening and watching!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 LandryHost 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. GorillaHost 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 JourneyDr. 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 ScienceDr. 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 RuleDiscusses 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 ProblemA 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 DebateDr. 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 WorkIntroduction 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 DeprivationInsights 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 TimesDr. 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 ProblemExplanation 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 WorkersAdvice 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 NapsDr. 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 WakefulnessTips 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 SleepThe 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 ActionDr. Landry shares how listeners can learn more through Neos Performance and his program on shift work survival.Key TakeawaysCircadian Rhythms Matter: Sleep is heavily impacted by timing. Shift workers can optimize sleep by aligning their routines with their natural rhythms as ...