[28] - Blue Light and its impact on sleep

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it. In this episode, I break down how to make this work in real life, no matter your roster. What You’ll Learn in This Episode: W...

16 Okt 202512min

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer. • culture of leadership gratitude and its effect on morale • staffing gaps, watch-house cov...

15 Okt 202540min

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams. What You’ll Learn in This Episode: Why the Three Ps matter for operational safety and decision-makingPerformance red flags t...

12 Okt 202517min

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm shapes digestion and insulin sensitivityHow late-night eating drives weight gain and poor sleepThe 9 p.m.–6 a.m. no-eat guideline and how it suppo...

9 Okt 202518min

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy. • Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages • Shift work already weakens the bod...

5 Okt 202513min

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods • Eating during high melatonin periods (typicall...

2 Okt 202515min

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • Burke Street arrests and rapid release • organised youth crime and social media links • “follow vs chase” and pursuit policy • roadblocks, spi...

1 Okt 202540min

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affecting shift workers: Shift Work Sleep Disorder, Insomnia, Sleep Apnea, Restless Leg Syndrome, and Circadian Rhythm Disorders • Relying on sleep medi...

28 Sep 202515min