Do you work a lot of early shifts? They’re pretty brutal aren’t they? Especially when the alarm clock goes off at “stupid o’clock” as one of my clients so beautifully described.
It’s why this week I want to talk about ‘What To Eat (And Drink) On Early Shift.’
Whether you’re starting at 5am, 6am … or even 3am like I used to when I was working at the international airport (they really did hurt I can assure you – lol!!) – those feelings of fatigue really kick in thanks to the disruption to the quantity and quality of your sleep.
In geeky science terms, we refer to this as the homeostatic sleep drive or sleep pressure, and sleep rhythm.
From a quality perspective, early shifts can wake us up right in the middle of a sleep cycle which is a bit like stopping your washing machine in the middle of it’s cycle, and pulling out the washing when it’s still soggy!
From a quantitative perspective, if we haven’t tucked ourselves into bed at a reasonable hour then the fatigue effects of that early shift can be magnified even further.
So when it comes to establishing what to eat and drink on early shifts, I like to approach it from 2 key areas:
In today’s show we’re talking all things fatigue because let’s face it, when we work 24/7, it forms a huge part of our way of life!
John Toomey is based in Melbourne, Australia and is affectionately known as ‘The Fatigue Professor’. After completing a Physical Education degree in 1981, John worked for 7 AFL teams as a conditioning coach and/or nutritionist and has since written multiple books, e-books, published 100’s of articles, lectured in Universities and presented over 2000 seminars in workplaces across Australia and around the World. To say he’s qualified to talk all things fatigue is a massive understatement!
In this episode John explains:
- How drinking water helps to reduce fatigue, by increasing blood volume and enhancing circulation
- The optimal amount of water intake required for every 25kgs of body weight
- How dehydration can prevent your core body temperature from dropping by 1 degree, preventing the body from acquiring that deep, restorative REM sleep
- Why resistance to being at work, creates even more fatigue than the work itself
- Why placing “intentions” at the beginning of your shift, can help to improve your energy
- How nourishing the microbiome in the gut, or gastrointestinal tract, with optimal nutrition also helps to increase energy levels
Links mentioned on the podcast:
The Wide Awake Program / App
Website – http://fatigueprofessor.com
To contact John – firstname.lastname@example.org
Linkedin – https://www.linkedin.com/in/johntoomey-thoughtleader/
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