August 7, 2025 • 21 mins
Text me what you thought of the show 😊
In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours.
I cover:
- How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)
- Why nicotine increases stress on your system and makes it harder to wind down
- The truth about caffeine’s half-life and how it masks your body’s natural sleep signals
- Smarter strategies for timing (or quitting) the trifecta to improve energy and recovery
- How hydration, low-GI foods, and light movement can support you without stimulants
If this episode resonates, share it with a fellow shift worker — especially if they use nicotine gum or rely on late-night caffeine. For more, or to work with me, visit ahealthyshift.com.
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Click the link to learn all about it
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:28):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of a
Healthy Shift podcast, the showthat is dedicated to helping you
(00:50):
, the shift worker, thrive andnot just survive in your very,
very unique 24-7 work schedule.
I'm your host, roger Sutherland, and today it's another
spotlight into a topic thattouches almost every single
shift worker, often without usfully realizing just how
(01:11):
profound the impact is.
Today we're talking about thesleep trifecta, which is alcohol
, nicotine and caffeine Now Iget it.
Caffeine, now I get it.
Trust me, when you are battlingfatigue and you are trying to
unwind after a really demandingshift, whether it be mental or
(01:34):
physical, or simply just tryingto get through to the next one,
these three substances can feellike essential tools in your
arsenal.
But what if those tools areactually working against you,
subtly undermining your health,your sleep and your overall
well-being, and that's why I'mhere to talk about them today.
(01:56):
I know in the background we allthink, oh no alcohol, we know
it's bad, but we do it.
Nicotine Now a lot less peopleare using cigarettes or nicotine
patches or gums these days, butI know of people who not even
smokers that are using nicotineas a stimulant while they're
(02:17):
working overnight, and I've donea podcast on that myself and
there's also a blog on mywebsite.
If you go into healthyshiftcomand actually then go up to the
top to the resources and underblogs, go into the blogs and
you'll see that there's onethere on nicotine and the
impacts of those nicotine gumsthat a lot of people are using
(02:41):
for whatever ridiculous reasonon night shift.
So let's cover off on some ofthem.
Let's start with the big one.
All right, now we use it as arelaxant.
We socialize with it.
It's become part of what we dowhen we're partying.
Essentially, we use it after atough shift as well, because we
(03:01):
get home and we use it to relax.
The big one is alcohol.
Now many of us reach for a beeror a glass of wine or some form
of spirit to just wind down.
We get home, we've driven home,we walk in, we go to the fridge
, grab a beer, sit on the couch,fire up the TV, have a couple
of beers to wind down and thisis the way we signal to our
(03:24):
bodies that the workday is over.
We do, and for a moment itfeels like it's actually working
, because you get this sense ofrelaxation, even drowsiness that
helps you drift off, and somany people get to the stage
where they actually rely on it.
But here is a critical pointthat you need to understand.
Here is a critical point thatyou need to understand the sleep
(03:50):
you get after consuming alcoholis a long, long way from deep,
restorative sleep that youactually need on the back of
that horrendous shift thatyou've gone through.
Alcohol actually disrupts yournatural sleep architecture.
Now it might help you to fallasleep faster, but it
significantly reduces your REMsleep, and REM sleep is a really
crucial stage where ourdreaming occurs.
This is where our brainactually consolidates those
(04:13):
memories and where much of yourmental and emotional restoration
takes place.
Don't impact on that, because,as the alcohol is metabolized by
your body and around the middleof the night, this often leads
to you waking up or fragmentedsleep and a much lighter and
less refreshing sleep overall.
(04:34):
So, while you might think thatyou're asleep, you are not
getting the deep, rejuvenating,restful sleep that your body so
desperately craves to help youto recover from the impacts of
shift work.
You end up waking up andfeeling groggy, not refreshed
and sometimes even more tiredthan when you very first went to
(04:55):
bed.
Then you end up having that liein, then you end up trying to
catch up on sleep, missing outon that light and further
desynchronizing your circadianrhythm.
Now, beyond sleep, let's talkabout something.
And further desynchronizingyour circadian rhythm.
Now, beyond sleep, let's talkabout something that many of you
might have experienced, mightbe experienced or having heard
about, and especially my femalelisteners and those of you who
(05:17):
are perimenopausal or menopausalthe mum-tum or the unexplained
weight gain.
Now listen, you need to listencarefully to this, because
alcohol is a significant culprithere, and it's more than just
those empty calories.
Just tracking it doesn't help.
When you consume alcohol, yourbody actually prioritizes
(05:39):
metabolizing it over everythingelse.
Your liver is a vital organ forcountless bodily functions and
it has to work overtime toprocess the alcohol out of your
system.
This means that fat burning isessentially just put on hold.
Your body isn't able toefficiently break down and to
(06:00):
use stored fat for energy whenit's busy dealing with the
poison in your system known asalcohol.
Now, furthermore, alcohol candisrupt your blood sugar
regulation, which ends upleading to cravings for
unhealthy foods and a tendencyto store more fat, especially
around the midsection.
(06:20):
Now for peri or menopausalwomen, this effect is often
exacerbated due to the hormonalshifts that already make weight
management even more challenging.
Now, estrogen levels fluctuate,metabolism can slow and fat
tends to redistribute to theabdominal area.
This is what happens normally.
(06:41):
Now let's throw some alcoholinto the mix and you've got a
perfect storm for stubborn bellyfat.
And it's not just about thecalories.
It's about how alcoholinterferes with your body's
metabolic processes, making itmuch harder to maintain a
healthy weight.
And this is where a lot of theproblems come from.
I diet and I can't lose weight,but I'm going to have two
(07:03):
glasses of wine when I finishwork.
Oh, but I've got this mum-tumand I want to get rid of it.
Think about it.
All right, alcohol.
Nothing good comes from alcohol.
I know I'm an anti-alcoholist Igave away alcohol on the 1st of
January in 2024, but I can'ttell you how much better I feel
because of it and look outsideand looking in.
(07:25):
And the reason why I stoppedwas because the more I read
about it, the more I understoodabout it, the more I realised
just how impactful it is on ourhealth.
All right, enough about alcohol.
I know you're all going to justgo out there and still continue
to do it, but it is very, verytoxic for our body and causes no
end of grief.
So, next up, let's tacklenicotine.
Now, while perhaps lessprevalent than alcohol or
(07:48):
caffeine, use nicotine.
Whether it's from cigarettes,vapes or whether we're using
those chewing gums.
They present its own unique setof challenges.
For you, the shift worker Now,nicotine is a stimulant just
like caffeine.
It revs up your central nervoussystem and increases your heart
rate and your blood pressure.
This is the exact opposite ofwhat your body needs when it's
(08:12):
trying to wind down for sleep,and using nicotine close to
bedtime or even during thoseshort breaks on a night shift
can significantly delay sleeponset and lead to a much more
fragmented sleep.
Many smokers can even reportwaking up, or heavy smokers or
heavy nicotine users can reportwaking up in the middle of the
(08:36):
night due to nicotine withdrawal, need another cigarette to go
back to sleep.
What a vicious cycle.
I mean, really have a thinkabout it.
Beyond sleep, nicotine's impacton your biological health is
extremely well documented nowand there is no excuse.
We're talking about increasedrisk of cardiovascular disease,
(08:57):
respiratory issues and amultitude of cancers For shift
workers, who are already dealingwith increased physiological
stress due to our disruptedcircadian rhythms and all of the
stresses and inflammation thatis put on our body as a result
of that rotating shift work andinflammation that is put on our
body as a result of thatrotating shift work.
(09:18):
Adding nicotine into that mixonly amplifies these risks as
well.
Now your body is alreadyworking harder to adapt to an
unnatural schedule.
Introducing a potentvasoconstrictor and toxin like
nicotine will place an evengreater burden on those vital
organs in your system thatreally needs to function
(09:40):
properly as a shift worker.
It impairs blood flow, itreduces oxygen delivery to
tissues and it flat outcompromises your immune system.
We're already compromised andthis makes you much more
susceptible to illness.
I don't have to go on aboutnicotine.
You well and truly know, andfor those of you that are still
(10:00):
smoking or using nicotine gums,you need to have a really,
really good look at that,because, as a shift worker, you
are already compromised.
It's like putting another roundinto the chamber and spinning
it.
So you haven't just got one,you've got two, all right.
Keep that in mind.
It is haven't just got one,you've got two, all right.
Keep that in mind.
It is something that is reallyimportant for you to consider.
(10:21):
Now, finally, let's talk aboutthe fuel of all of us shift
workers In fact, majority of usin life, and that is caffeine.
Ah, caffeine, our beloved allyin the battle against fatigue.
But as with all powerful allies, we need to understand its true
nature as well.
Caffeine how does it work?
(10:43):
Well, let's understand this.
Caffeine works by blockingadenosine receptors in your
brain.
So adenosine is aneurotransmitter that builds up
through the day, creating whatwe call sleep pressure, which is
a homeostat sleep homeostat.
Now, the more adenosine, thestronger your urge is to sleep,
(11:06):
which is why, the longer you areawake, the more adenosine
builds up and attaches to yourbrain.
Now, caffeine blocks theseadenosine receptors.
So when caffeine blocks thesereceptors, it effectively masks
that sleep pressure.
It makes you feel more alertand awake, even when your actual
(11:27):
body is screaming for rest.
It's a massive conflict in yoursystem.
Now.
This is why you can feelabsolutely exhausted, and you
can still drink a strong coffeeand suddenly feel a surge of
energy.
You haven't eliminated yoursleep debt.
What you've done is you've justtemporarily overridden your
body's natural signaling systemfor sleep.
(11:50):
Now the real problem ariseswhen we rely on caffeine to push
through fatigue, and especiallyon night shifts, and then try
to transition to sleep.
Caffeine has a half-life ofaround about six hours five to
six hours, meaning that it takesthat long for half of the
caffeine that you've consumed tobe eliminated from your system,
(12:12):
and for some people it can beeven longer than that.
So that coffee that you had at2am to just get you through to
the end of your shift will stillbe impacting on your brain at
8am when you are trying to sleep.
Now this leads to a commonscenario for shift workers, and
that is you get home after anight shift, you are utterly
(12:34):
exhausted, which is due toaccumulated sleep pressure, and
you finally fall asleep, butthen a few hours later, you wake
up feeling wired, often beforeyou've even had enough
restorative sleep.
And why?
Because, while the sleeppressure helped you to fall
asleep, the lingering effects ofthe caffeine running through
your bloodstream are now winningthe battle.
(12:55):
As the caffeine slowly clears,the adenosine receptors become
unblocked.
But your body isn't necessarilyready to stay asleep for a full
restorative cycle, and caffeinehas effectively fragmented your
sleep, particularly your deep,restorative sleep.
Now, deep sleep, or slow wavesleep, is crucial for our
(13:16):
physical restoration.
This is when our growth hormoneis released and immune function
is at its optimal to help us.
If caffeine is constantlyinterfering with your ability to
reach and sustain deep sleep,then what you're doing is you
are rolling the dice on yourvital recovery from your shift
(13:37):
work.
Now you might feel like you'veslept, but the quality of that
sleep is significantlycompromised, leading to chronic
fatigue.
It will impair your cognitivefunction and you will absolutely
have a weakened immune functionover time.
And if you think about it, howoften are you, the shift worker,
sick or do you becomesusceptible to all sorts of
whatever's going around?
Think about it how often areyou, the shift worker, sick or
do you become susceptible to allsorts of whatever's going
(13:59):
around?
Think about it.
This is what happens Poor sleep, poor immune system, all right.
So what can we actually takeaway from all this?
Because it's not aboutdemonizing these substances
entirely, but about becomingconscious consumers and
understanding the profoundimpact that they have,
especially for you, the shiftworker.
(14:21):
So here are some key takeawaysand an actionable strategy to
help you.
What I want you to do and I'mnot going to be negative, nancy,
here, but I just want you tore-evaluate your relationship
with alcohol.
If you are using it to unwindor to sleep, recognize that it's
a false friend.
Explore a healthier wind downroutine hot bath reading, gentle
(14:44):
stretching, mindfulness.
Boring, I know, but alcohol isdetrimental as a big problem.
If you do choose to have adrink, do so well, before your
planned sleep time and inmoderation.
And I would suggest, if you'regoing to have, if you have to do
it, do it socially, not as atool to help you to wind down.
(15:06):
And be especially mindful ofthat mum-tum effect if you're a
peri or a menopausal woman,because that is the problem.
Now you've got to prioritizequitting nicotine.
I want to be clear there is nosafe level of nicotine use.
Those that are using those gumson night shift to actually get
through the shift detrimental.
(15:26):
There is no safe use.
The benefits of your sleep onyour cardiovascular health and
your overall well-being as ashift worker are immense and
your overall wellbeing as ashift worker are immense.
So seek support from ahealthcare professional or try
and do whatever you can, as faras the cessation program goes,
to help you to give thatnicotine away.
(15:48):
The next step is strategiccaffeine use.
I'm not going to tell you tostop caffeine I would never do
that.
I love my caffeine myself butthis is probably the most
challenging for shift workers.
We need to try to front loadyour caffeine intake and if
you're on night shift, considerhaving your last caffeinated
drink at midnight or before.
(16:09):
This is long before your winddown period begins.
I would experiment withreducing your overall intake and
exploring alternatives.
If you like the taste ofcaffeine, what about trying
decaf or even herbal teas?
And pay attention to howcaffeine affects your deep sleep
, not your ability to fallasleep.
(16:31):
Initially, I hear this over andover again oh, I can have an
espresso and go to sleep.
Yeah, of course we can all dothat.
That's because you're so tired,but you will wake up and you
are not getting that deep,restorative sleep.
Very important to understand.
I have a rule around caffeinefor myself 12 o'clock and I've
said this before but 12 o'clockmidday, 12 o'clock, midnight,
(16:54):
when on night shift, no caffeineafter that time at all.
And what you need to do also isyou need to focus on your
holistic sleep hygiene.
That sleep hygiene is how youprotect your sleep.
This means creating a dark,quiet, cool sleep environment
and having a consistentpre-sleep routine.
(17:15):
This helps your body tounderstand that this is what you
want it to do and protect yoursleep time as much as possible,
even with a shift work schedule.
The other thing hydration, oftenoverlooked, but staying well
hydrated with water can help tofight the fatigue and reduce the
urge to reach for thesestimulants.
Hydration incredibly underrated.
(17:38):
And hydration after middayhydration after midnight makes a
big difference.
Sip, don't chug.
And nutrition a balanced dietprovides sustained energy and it
reduces the need for quickfixes like caffeine or a sugary
snack which leads to a spike butthen an energy crash and repeat
.
So low GI, I say after threeo'clock, really important that
(18:03):
you stick with low GI diets forthe night shift.
And movement even a short burstof exercise can improve your
energy level and your sleepquality.
Even a short burst of exercisecan improve your energy level
and your sleep quality, so itreduces the need for any of
these that you think that youmay need.
Ultimately, managing the impactof alcohol, nicotine and
(18:28):
caffeine as a shift worker comesdown to your own awareness and
making disciplined andintentional choices.
These substances may offerquick fixes that often create
long-term problems, especiallywhen your body and brain are
under the unique stressor shiftwork.
But understanding how theytruly affect your sleep, your
mental clarity and your physicalhealth can help you to make
(18:52):
much more informed decisionsthat truly support your
well-being.
I don't want to hear youtelling me I can't sleep.
I'm a really poor sleeper whenyou're using alcohol, nicotine
and caffeine poorly, becausethat's the first three areas
that I would start to speak toyou and ask you about if you
(19:12):
came to me and said sleep's aproblem.
So there you go.
So thank you so much for joiningme today on a healthy shop.
Healthy shop, it is a healthyshop on a healthy shift.
If this episode resonates withyou, do me a favour share it
with a fellow shift worker whocould really benefit from this,
especially those nicotine gumchewers.
My goodness me.
(19:33):
Until next time, stay healthy,stay rested and keep thriving in
your unique work-life balance.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
(19:55):
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:28):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of a
Healthy Shift podcast, the showthat is dedicated to helping you
(00:50):
, the shift worker, thrive andnot just survive in your very,
very unique 24-7 work schedule.
I'm your host, roger Sutherland, and today it's another
spotlight into a topic thattouches almost every single
shift worker, often without usfully realizing just how
(01:11):
profound the impact is.
Today we're talking about thesleep trifecta, which is alcohol
, nicotine and caffeine Now Iget it.
Caffeine, now I get it.
Trust me, when you are battlingfatigue and you are trying to
unwind after a really demandingshift, whether it be mental or
(01:34):
physical, or simply just tryingto get through to the next one,
these three substances can feellike essential tools in your
arsenal.
But what if those tools areactually working against you,
subtly undermining your health,your sleep and your overall
well-being, and that's why I'mhere to talk about them today.
(01:56):
I know in the background we allthink, oh no alcohol, we know
it's bad, but we do it.
Nicotine Now a lot less peopleare using cigarettes or nicotine
patches or gums these days, butI know of people who not even
smokers that are using nicotineas a stimulant while they're
(02:17):
working overnight, and I've donea podcast on that myself and
there's also a blog on mywebsite.
If you go into healthyshiftcomand actually then go up to the
top to the resources and underblogs, go into the blogs and
you'll see that there's onethere on nicotine and the
impacts of those nicotine gumsthat a lot of people are using
(02:41):
for whatever ridiculous reasonon night shift.
So let's cover off on some ofthem.
Let's start with the big one.
All right, now we use it as arelaxant.
We socialize with it.
It's become part of what we dowhen we're partying.
Essentially, we use it after atough shift as well, because we
(03:01):
get home and we use it to relax.
The big one is alcohol.
Now many of us reach for a beeror a glass of wine or some form
of spirit to just wind down.
We get home, we've driven home,we walk in, we go to the fridge
, grab a beer, sit on the couch,fire up the TV, have a couple
of beers to wind down and thisis the way we signal to our
(03:24):
bodies that the workday is over.
We do, and for a moment itfeels like it's actually working
, because you get this sense ofrelaxation, even drowsiness that
helps you drift off, and somany people get to the stage
where they actually rely on it.
But here is a critical pointthat you need to understand.
Here is a critical point thatyou need to understand the sleep
(03:50):
you get after consuming alcoholis a long, long way from deep,
restorative sleep that youactually need on the back of
that horrendous shift thatyou've gone through.
Alcohol actually disrupts yournatural sleep architecture.
Now it might help you to fallasleep faster, but it
significantly reduces your REMsleep, and REM sleep is a really
crucial stage where ourdreaming occurs.
This is where our brainactually consolidates those
(04:13):
memories and where much of yourmental and emotional restoration
takes place.
Don't impact on that, because,as the alcohol is metabolized by
your body and around the middleof the night, this often leads
to you waking up or fragmentedsleep and a much lighter and
less refreshing sleep overall.
(04:34):
So, while you might think thatyou're asleep, you are not
getting the deep, rejuvenating,restful sleep that your body so
desperately craves to help youto recover from the impacts of
shift work.
You end up waking up andfeeling groggy, not refreshed
and sometimes even more tiredthan when you very first went to
(04:55):
bed.
Then you end up having that liein, then you end up trying to
catch up on sleep, missing outon that light and further
desynchronizing your circadianrhythm.
Now, beyond sleep, let's talkabout something.
And further desynchronizingyour circadian rhythm.
Now, beyond sleep, let's talkabout something that many of you
might have experienced, mightbe experienced or having heard
about, and especially my femalelisteners and those of you who
(05:17):
are perimenopausal or menopausalthe mum-tum or the unexplained
weight gain.
Now listen, you need to listencarefully to this, because
alcohol is a significant culprithere, and it's more than just
those empty calories.
Just tracking it doesn't help.
When you consume alcohol, yourbody actually prioritizes
(05:39):
metabolizing it over everythingelse.
Your liver is a vital organ forcountless bodily functions and
it has to work overtime toprocess the alcohol out of your
system.
This means that fat burning isessentially just put on hold.
Your body isn't able toefficiently break down and to
(06:00):
use stored fat for energy whenit's busy dealing with the
poison in your system known asalcohol.
Now, furthermore, alcohol candisrupt your blood sugar
regulation, which ends upleading to cravings for
unhealthy foods and a tendencyto store more fat, especially
around the midsection.
(06:20):
Now for peri or menopausalwomen, this effect is often
exacerbated due to the hormonalshifts that already make weight
management even more challenging.
Now, estrogen levels fluctuate,metabolism can slow and fat
tends to redistribute to theabdominal area.
This is what happens normally.
(06:41):
Now let's throw some alcoholinto the mix and you've got a
perfect storm for stubborn bellyfat.
And it's not just about thecalories.
It's about how alcoholinterferes with your body's
metabolic processes, making itmuch harder to maintain a
healthy weight.
And this is where a lot of theproblems come from.
I diet and I can't lose weight,but I'm going to have two
(07:03):
glasses of wine when I finishwork.
Oh, but I've got this mum-tumand I want to get rid of it.
Think about it.
All right, alcohol.
Nothing good comes from alcohol.
I know I'm an anti-alcoholist Igave away alcohol on the 1st of
January in 2024, but I can'ttell you how much better I feel
because of it and look outsideand looking in.
(07:25):
And the reason why I stoppedwas because the more I read
about it, the more I understoodabout it, the more I realised
just how impactful it is on ourhealth.
All right, enough about alcohol.
I know you're all going to justgo out there and still continue
to do it, but it is very, verytoxic for our body and causes no
end of grief.
So, next up, let's tacklenicotine.
Now, while perhaps lessprevalent than alcohol or
(07:48):
caffeine, use nicotine.
Whether it's from cigarettes,vapes or whether we're using
those chewing gums.
They present its own unique setof challenges.
For you, the shift worker Now,nicotine is a stimulant just
like caffeine.
It revs up your central nervoussystem and increases your heart
rate and your blood pressure.
This is the exact opposite ofwhat your body needs when it's
(08:12):
trying to wind down for sleep,and using nicotine close to
bedtime or even during thoseshort breaks on a night shift
can significantly delay sleeponset and lead to a much more
fragmented sleep.
Many smokers can even reportwaking up, or heavy smokers or
heavy nicotine users can reportwaking up in the middle of the
(08:36):
night due to nicotine withdrawal, need another cigarette to go
back to sleep.
What a vicious cycle.
I mean, really have a thinkabout it.
Beyond sleep, nicotine's impacton your biological health is
extremely well documented nowand there is no excuse.
We're talking about increasedrisk of cardiovascular disease,
(08:57):
respiratory issues and amultitude of cancers For shift
workers, who are already dealingwith increased physiological
stress due to our disruptedcircadian rhythms and all of the
stresses and inflammation thatis put on our body as a result
of that rotating shift work andinflammation that is put on our
body as a result of thatrotating shift work.
(09:18):
Adding nicotine into that mixonly amplifies these risks as
well.
Now your body is alreadyworking harder to adapt to an
unnatural schedule.
Introducing a potentvasoconstrictor and toxin like
nicotine will place an evengreater burden on those vital
organs in your system thatreally needs to function
(09:40):
properly as a shift worker.
It impairs blood flow, itreduces oxygen delivery to
tissues and it flat outcompromises your immune system.
We're already compromised andthis makes you much more
susceptible to illness.
I don't have to go on aboutnicotine.
You well and truly know, andfor those of you that are still
(10:00):
smoking or using nicotine gums,you need to have a really,
really good look at that,because, as a shift worker, you
are already compromised.
It's like putting another roundinto the chamber and spinning
it.
So you haven't just got one,you've got two, all right.
Keep that in mind.
It is haven't just got one,you've got two, all right.
Keep that in mind.
It is something that is reallyimportant for you to consider.
(10:21):
Now, finally, let's talk aboutthe fuel of all of us shift
workers In fact, majority of usin life, and that is caffeine.
Ah, caffeine, our beloved allyin the battle against fatigue.
But as with all powerful allies, we need to understand its true
nature as well.
Caffeine how does it work?
(10:43):
Well, let's understand this.
Caffeine works by blockingadenosine receptors in your
brain.
So adenosine is aneurotransmitter that builds up
through the day, creating whatwe call sleep pressure, which is
a homeostat sleep homeostat.
Now, the more adenosine, thestronger your urge is to sleep,
(11:06):
which is why, the longer you areawake, the more adenosine
builds up and attaches to yourbrain.
Now, caffeine blocks theseadenosine receptors.
So when caffeine blocks thesereceptors, it effectively masks
that sleep pressure.
It makes you feel more alertand awake, even when your actual
(11:27):
body is screaming for rest.
It's a massive conflict in yoursystem.
Now.
This is why you can feelabsolutely exhausted, and you
can still drink a strong coffeeand suddenly feel a surge of
energy.
You haven't eliminated yoursleep debt.
What you've done is you've justtemporarily overridden your
body's natural signaling systemfor sleep.
(11:50):
Now the real problem ariseswhen we rely on caffeine to push
through fatigue, and especiallyon night shifts, and then try
to transition to sleep.
Caffeine has a half-life ofaround about six hours five to
six hours, meaning that it takesthat long for half of the
caffeine that you've consumed tobe eliminated from your system,
(12:12):
and for some people it can beeven longer than that.
So that coffee that you had at2am to just get you through to
the end of your shift will stillbe impacting on your brain at
8am when you are trying to sleep.
Now this leads to a commonscenario for shift workers, and
that is you get home after anight shift, you are utterly
(12:34):
exhausted, which is due toaccumulated sleep pressure, and
you finally fall asleep, butthen a few hours later, you wake
up feeling wired, often beforeyou've even had enough
restorative sleep.
And why?
Because, while the sleeppressure helped you to fall
asleep, the lingering effects ofthe caffeine running through
your bloodstream are now winningthe battle.
(12:55):
As the caffeine slowly clears,the adenosine receptors become
unblocked.
But your body isn't necessarilyready to stay asleep for a full
restorative cycle, and caffeinehas effectively fragmented your
sleep, particularly your deep,restorative sleep.
Now, deep sleep, or slow wavesleep, is crucial for our
(13:16):
physical restoration.
This is when our growth hormoneis released and immune function
is at its optimal to help us.
If caffeine is constantlyinterfering with your ability to
reach and sustain deep sleep,then what you're doing is you
are rolling the dice on yourvital recovery from your shift
(13:37):
work.
Now you might feel like you'veslept, but the quality of that
sleep is significantlycompromised, leading to chronic
fatigue.
It will impair your cognitivefunction and you will absolutely
have a weakened immune functionover time.
And if you think about it, howoften are you, the shift worker,
sick or do you becomesusceptible to all sorts of
whatever's going around?
Think about it how often areyou, the shift worker, sick or
do you become susceptible to allsorts of whatever's going
(13:59):
around?
Think about it.
This is what happens Poor sleep, poor immune system, all right.
So what can we actually takeaway from all this?
Because it's not aboutdemonizing these substances
entirely, but about becomingconscious consumers and
understanding the profoundimpact that they have,
especially for you, the shiftworker.
(14:21):
So here are some key takeawaysand an actionable strategy to
help you.
What I want you to do and I'mnot going to be negative, nancy,
here, but I just want you tore-evaluate your relationship
with alcohol.
If you are using it to unwindor to sleep, recognize that it's
a false friend.
Explore a healthier wind downroutine hot bath reading, gentle
(14:44):
stretching, mindfulness.
Boring, I know, but alcohol isdetrimental as a big problem.
If you do choose to have adrink, do so well, before your
planned sleep time and inmoderation.
And I would suggest, if you'regoing to have, if you have to do
it, do it socially, not as atool to help you to wind down.
(15:06):
And be especially mindful ofthat mum-tum effect if you're a
peri or a menopausal woman,because that is the problem.
Now you've got to prioritizequitting nicotine.
I want to be clear there is nosafe level of nicotine use.
Those that are using those gumson night shift to actually get
through the shift detrimental.
(15:26):
There is no safe use.
The benefits of your sleep onyour cardiovascular health and
your overall well-being as ashift worker are immense and
your overall wellbeing as ashift worker are immense.
So seek support from ahealthcare professional or try
and do whatever you can, as faras the cessation program goes,
to help you to give thatnicotine away.
(15:48):
The next step is strategiccaffeine use.
I'm not going to tell you tostop caffeine I would never do
that.
I love my caffeine myself butthis is probably the most
challenging for shift workers.
We need to try to front loadyour caffeine intake and if
you're on night shift, considerhaving your last caffeinated
drink at midnight or before.
(16:09):
This is long before your winddown period begins.
I would experiment withreducing your overall intake and
exploring alternatives.
If you like the taste ofcaffeine, what about trying
decaf or even herbal teas?
And pay attention to howcaffeine affects your deep sleep
, not your ability to fallasleep.
(16:31):
Initially, I hear this over andover again oh, I can have an
espresso and go to sleep.
Yeah, of course we can all dothat.
That's because you're so tired,but you will wake up and you
are not getting that deep,restorative sleep.
Very important to understand.
I have a rule around caffeinefor myself 12 o'clock and I've
said this before but 12 o'clockmidday, 12 o'clock, midnight,
(16:54):
when on night shift, no caffeineafter that time at all.
And what you need to do also isyou need to focus on your
holistic sleep hygiene.
That sleep hygiene is how youprotect your sleep.
This means creating a dark,quiet, cool sleep environment
and having a consistentpre-sleep routine.
(17:15):
This helps your body tounderstand that this is what you
want it to do and protect yoursleep time as much as possible,
even with a shift work schedule.
The other thing hydration, oftenoverlooked, but staying well
hydrated with water can help tofight the fatigue and reduce the
urge to reach for thesestimulants.
Hydration incredibly underrated.
(17:38):
And hydration after middayhydration after midnight makes a
big difference.
Sip, don't chug.
And nutrition a balanced dietprovides sustained energy and it
reduces the need for quickfixes like caffeine or a sugary
snack which leads to a spike butthen an energy crash and repeat
.
So low GI, I say after threeo'clock, really important that
(18:03):
you stick with low GI diets forthe night shift.
And movement even a short burstof exercise can improve your
energy level and your sleepquality.
Even a short burst of exercisecan improve your energy level
and your sleep quality, so itreduces the need for any of
these that you think that youmay need.
Ultimately, managing the impactof alcohol, nicotine and
(18:28):
caffeine as a shift worker comesdown to your own awareness and
making disciplined andintentional choices.
These substances may offerquick fixes that often create
long-term problems, especiallywhen your body and brain are
under the unique stressor shiftwork.
But understanding how theytruly affect your sleep, your
mental clarity and your physicalhealth can help you to make
(18:52):
much more informed decisionsthat truly support your
well-being.
I don't want to hear youtelling me I can't sleep.
I'm a really poor sleeper whenyou're using alcohol, nicotine
and caffeine poorly, becausethat's the first three areas
that I would start to speak toyou and ask you about if you
(19:12):
came to me and said sleep's aproblem.
So there you go.
So thank you so much for joiningme today on a healthy shop.
Healthy shop, it is a healthyshop on a healthy shift.
If this episode resonates withyou, do me a favour share it
with a fellow shift worker whocould really benefit from this,
especially those nicotine gumchewers.
My goodness me.
(19:33):
Until next time, stay healthy,stay rested and keep thriving in
your unique work-life balance.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
(19:55):
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
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