[28] - Blue Light and its impact on sleep

Text me what you thought of the show 😊 I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight. • Why circadian rhythm misalignment drives night shift risks • How morning light ruins daytime sleep and how to block it • What makes orange blue-blocking lenses essential on commut...

9 Nov 202517min

Text me what you thought of the show 😊 In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers. Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts. You’ll walk away with science-backed micro-resets and leadership tools tha...

6 Nov 202555min

Text me what you thought of the show 😊 We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag analogy applied carefully to shift work • consistent wake time beats chasing hours • short naps vs full cycles to manage sleep inertia • daylight exp...

2 Nov 202523min

Text me what you thought of the show 😊 We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeostat versus natural melatonin onset • adenosine and caffeine masking tiredness • blue light signalling day to the brain • circadian phase shifting fr...

30 Okt 202519min

Text me what you thought of the show 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start logic • bedtime meltdowns driven by evening light exposure • zero-blue lighting, dimming routines, and nasal breathing • shift work pressures, meal a...

29 Okt 202540min

Text me what you thought of the show 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal cortex offline • the physiological sigh step by step • Why the second inhale opens alveoli for CO2 release • using long exhales to engage the vag...

26 Okt 202516min

Text me what you thought of the show 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recognising misalignment between you and your employer • examples of value clashes at work and in relationships • a simple reflection method to find your...

23 Okt 202515min

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’ll Learn in This Episode: How PMS symptoms are amplified by disrupted sleep and rotating shiftsWhy circadian and infradian rhythms matter for femal...

19 Okt 202518min