Speaker 1 0:01

It's not something that we normally correlate , but hydration for better sleep after a night shift is really , really important , and a lot of us we actually avoid water because we don't want to have to wake up and , you know , have that pee and interrupt our own sleep . But in today's episode , I'm going to discuss hydration for a better sleep after your night shift , going to discuss hydration for a better sleep after your night shift . 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 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love . Enjoy today's show to do the things they love . Enjoy today's show and hello and welcome back to a Healthy Shift podcast . I'm Roger Sutherland and I'm here to help you , the shift worker , thrive and not just survive in your world of shift work .

Speaker 1 1:19

Today , I'm shining the spotlight on a topic that might not immediately seem connected to sleep , but , trust me , it actually is , and that is hydration , specifically , how staying hydrated during your shift can actually set you up for a better and more restful sleep after you clock off . Rog , what on earth are you talking about ? Well , today we'll explore why hydration is so important for sleep quality after a night shift , how it affects your body's recovery process and , just as important and this is the clincher how to get the hydration balance right so you're not waking up every couple of hours to run off to the bathroom . Now I'll share some easy hydration tips , and we'll talk about the electrolyte mix that I spoke about in the last podcast , and you can try and make sure your body is ready for sleep the moment that your head hits the pillow . So why is it that hydration matters for sleep quality ? So you might wonder what does hydration really have to do with sleep ? And that is a fair question , because we associate drinking water with I've got to get up and go to the bathroom . It's going to interrupt me Now .

Speaker 1 2:33

Staying properly hydrated isn't just about quenching your thirst . It's about keeping your body in a state of balance homeostasis which is crucial for our physical and mental recovery . For night shift workers , sleep can be especially tricky to actually get right , and many factors are stacked against us Irregular hours , light exposure and often sleep that isn't as restorative as we'd like . What an understatement . Hey , hydration plays a critical role in sleep quality because it helps with these things .

Speaker 1 3:12

Number one muscle recovery . Proper hydration supports muscle recovery , which is important if you have a physically demanding job or you feel stiff and achy after a long shift . When you're hydrated , muscles repair and recover a lot more efficiently , which reduces the chance of you waking up with that discomfort or waking up like a stiff old board . Think about how much we struggle on night shift . When we wake up , we can just feel like we've been hit by a truck , and hydration can really help with that .

Speaker 1 3:50

Number two is temperature regulation , because being dehydrated makes it really hard for your body to just regulate temperature . Now , this might feel . Now , this means that you might feel too hot or too cold while you're actually trying to sleep . So you get into bed oh , I'm cold . Or you get into bed oh , my God , it's too hot . Now , this is something no shift worker needs . When we're trying to get a solid block of rest , we need a really nice balance of temperature , and a lot of that can come from hydration because it helps our body to regulate our temperature Hormonal balance . Hydration helps your body maintain the right balance of hormones , including melatonin , which is your pre-sleep cursor hormone . It notifies the body that it's dark outside and gets you ready for rest , and good hydration levels will help to ensure that your body releases that melatonin and it's effectively transported around our body when it's actually time for us to shut down for sleep .

Speaker 1 5:06

Common hydration mistakes that disrupt sleep . Now , while staying hydrated is key , overdoing it right before you head to bed can be just as disruptive as not hydrating enough . So let's have a look at some hydration mistakes that can sabotage your sleep , especially if you've just come off that night shift . We don't want to be drinking too much water before bed , because guzzling down a big glass of water before sleep may very well sound like a good idea , but it often leads to that interrupted sleep from those multiple bathroom trips and then we just end up giving up . Don't we Instead aim to drink consistently throughout your shift so that you're not in catch-up mode when it is actually time to sleep ? So you see what I'm saying there . Don't dehydrate through the whole shift and then find , oh no , I now need to catch up on water and drink before you go to bed .

Speaker 1 6:02

Now here's the one that we all are guilty of every single one of us and that is consuming too many caffeinated or sugary drinks during our shift , because many shift workers rely on caffeine , energy drinks , soft drink , to stay alert throughout the night . But the problem is these drinks can have a diuretic effect , which makes you feel or need to go to the bathroom more often , and they can also leave you quite dehydrated when it's time to rest , not to mention the impact that the caffeine and the energy drinks are having on your sleep quality . So try switching just to water or to herbal tea from about midnight on . The less caffeine and energy drinks that you have , the less you actually need them , because you're going to get good , solid , restorative sleep . Give your body a chance to unwind and actually prepare itself for sleep . And the other thing that we have to be super important of is neglecting those electrolytes , because drinking plain water is great . Of is neglecting those electrolytes because drinking plain water is great , but without replenishing those electrolytes , your body may not absorb the hydration as effectively as what we need . Especially when you're working those nights and in environments where you're moving a lot . You do need to replace those salts and minerals your body loses through sweat .

Speaker 1 7:31

So what sort of hydration strategies for a better post-shift sleep are there and how can we stay hydrated without compromising our sleep ? And here are a few practical strategies . As I said before , hydrate steadily throughout your shift , out your shift . Make hydration a habit during your shift rather than leaving it to the last minute and I spoke about that before Aiming to take small sips regularly and it only has to be sips , it doesn't have to be big guzzles Aiming to take small sips regularly to keep your body hydrated at a steady state . And just have a water bottle in front of you nearby , and you will find that just by having it there , you will continually drink from it . Or you can put markers on it overnight and you can literally count it down and refill it .

Speaker 1 8:26

The other thing is we need to limit our caffeine during the second half of our shift . I have a rule that we cut caffeine from midnight and you might think , oh , I can't do that . Yes , you can , because when you get home you'll be exhausted and you'll sleep , and you will sleep really well , with good , restorative sleep , and then you won't need the caffeine the following night . It's a vicious cycle that we get ourselves into . I know that there's a temptation of that extra coffee , but after the halfway mark of your shift or after midnight we need to switch to caffeine-free options , because not only does caffeine disrupt sleep , but it can also really dehydrate you too . If you need something warm , try a caffeine-free herbal tea or warm water with a slice of lemon Really quite simple .

Speaker 1 9:16

And the other thing is , in the latter part of our shift , add electrolytes to your water , pop a hydrolite in , or in the last episode I actually spoke about an electrolyte mix that you can just easily make at home for yourself , because after a long shift , particularly a night shift , your body needs to rehydrate with more than just plain water . So try adding some electrolytes into your water bottle towards the end of the shift . Electrolytes will give you the minerals that you need without any of the artificial ingredients found in some store-bought electrolyte drinks , and the magnesium that's part of an electrolyte potassium , manganese and sodium will also help promote relaxation , which will help your body to transition into sleep mode . And the other key important thing we've got to avoid large meals right before bed . Although this is more about digestion , it does go hand in hand with hydration , Because when you eat a big meal right before bed , it can make you feel thirsty or bloated and it will interrupt your sleep cycle . Without the water in your system , it's going to make it hard to move through your system as well . If you're hungry after your shift , keep your snack just light and ideally , something that won't trigger thirst , like a handful of nuts or a slice of toast .

Speaker 1 10:38

Now let's talk specifically about those electrolytes and why they're so useful after a night shift , because this is something that you haven't heard before and you're hearing it here . First . Electrolytes , which are sodium , potassium and magnesium , and , in part , calcium , are minerals that help your body to retain fluids , which is exactly what you need when you're resting . And here's a quick rundown of why they are so helpful . Magnesium we all know Magnesium helps to promote muscle relaxation and it helps us to ease into sleep , which is beneficial if you've been on your feet for hours or you've had a busy night . Sodium and potassium help to balance our body's fluids and help to avoid cramping or twitching at night , both of which can be a real problem if you've been working a physical job or you've been awake all night . And calcium helps to support melatonin production and aids in our sleep quality . So when you're taking an electrolyte mix after your shift , you're setting your body up to hydrate and actually recover and allowing you to slip into a deeper and a far more restful sleep .

Speaker 1 11:54

And my final thoughts making hydration part of your night shift routine . Let's just recap that Hydration is key for so many reasons and , as a shift worker , it's even more critical for you . Start thinking about hydration as an all-shift activity rather than something to cram in before bed . By maintaining a steady hydration throughout your night and adding electrolytes after that midnight , you're preparing your body to rest and recharge . And remember small sips throughout the night , not big gulps . We'll keep you hydrated without sending you off to the bathroom constantly , especially when you need to sleep . And if you're one of those shift workers who struggles to wind down after a night shift , focus on your hydration . Skip the caffeine and try the electrolyte mix that I shared in the last podcast . These little changes can have a very , very big impact on your sleep quality . Try it . So that's it to wrap this one up .

Speaker 1 13:05

If you get any value out of this and that was a knowledge bomb that I've just dropped on you that we've not dropped before . Who would have thought hydration as a balance to help you to sleep with electrolytes Really important ? If you get any value out of it , could you do me a favor , please ? No one's reviewed the podcast for a long , long time and it comes to you twice a week , every week , and we're over 200 episodes now . So do us a favor and actually go and take the time to rate and review the podcast , because this helps other people to find it , people like yourself when you're going through and you're having a look at the podcast and you think , oh , this is beneficial when you start reading other people's comments , because people read the comments to see if it's worth actually listening to . And don't forget , hit that follow button so that you get notified when new episodes drop .

Speaker 1 14:01

So thanks for joining me today on a healthy shift . And remember sleep and hydration are two pillars of a healthier shift work life , so treat them like the powerful tools that they are . If you have any questions or you want to share your experiences , reach out . I'd love to hear how these strategies work for you and until next time , stay hydrated , rest well and keep thriving through the night . Thank you for listening . If you enjoyed this episode . Be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .