Speaker 1 0:00

In today's episode of the podcast , I'm actually going to recover something that I get asked over and over and over again , and this one will really grab you because it is such an important topic . It's all about sleep . And before you say , oh Rog , here we go about sleep again , this one is about creating the ultimate sleep environment and how to sleep better , even with you being a shift worker . 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 rigours of shift work but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome back to a Healthy Shift podcast . As you know , I'm your host , roger Sutherland , and I am here to help you , shift workers , to thrive and not just survive in the world of our 24-7 schedules .

Speaker 1 1:27

Now , today , I'm putting the spotlight on a topic that everyone talks about , but I've got to be honest with you . It appears to me that few truly understand , and that is your sleep environment . Yes , it is that important Now . Whether you're working nights , whether you're working early mornings or on all-round rotating shifts , your bedroom setup can actually make or break your sleep quality . So let's explore today how you can turn your space into a sanctuary that helps you to not just fall asleep , but to stay asleep . The golden goose . That's what it is , rog . It's a golden goose . Now , here's the truth , and I'm going to be brutally honest here . Adults need seven to nine hours of sleep , but if you're anything like majority of those shift workers out there , and the ones in particular that I've coached , you've probably muttered yeah , rog , if only that was possible . The thing is , even if you're in bed for nine hours , you can still wake up exhausted and many people do why and that's because your sleep environment could literally be sabotaging you . Now , studies show that factors like room temperature , noise , even your bedding , can literally affect how you sleep . But don't worry , we're not about to rip apart your bedroom . I've got simple , evidence-based tips to help you to create a sleep sanctuary that you can literally start today .

Speaker 1 3:04

So let's break it down , and here are the five main factors that literally affect your sleep environment , which are backed by science and practical advice . I just want to say from the outset here , and be very , very clear on this we should all be able to sleep , and majority of the reason why we're not sleeping or people that have got insomnia , or people have problems sleeping one of the biggest issues that you have is something is contributing to that poor sleep . There is a clue somewhere that is causing you a problem . So let's just have a look at five things in the shift working sleep environment . Now , this is not to do with you personally . This is to do with the environment , remember . So we're just focusing on that . So let's just try and get these things right .

Speaker 1 3:55

First of all , temperature . Did you know that your body literally has its own inbuilt thermometer , and what happens is this literally cools down before you fall asleep . It's literally an internal sleep switch and your body will cool to make you go to sleep . Now , studies show that a room that is too hot , which says around 29 degrees Celsius , can keep you awake longer and cause you to wake up more often . And , on the flip side , if it's too cold around 13 degrees Celsius you'll wake up frequently as well , unless , of course , you're bundled up with the right bedding and it's just your little face peeking out . So aim to keep your bedroom somewhere between 16 and 20 degrees Celsius . Use a fan or air conditioning , or even a hot water bottle if needed , because it's all about creating that just right , the Goldilocks zone , or let's call you an orchid . Everything's got to be just right for you to work .

Speaker 1 5:01

Now Noise this is number two . Here's a fun fact , and I want you to listen carefully Noise See what I did there ? Pretty funny , huh ? Anyway , even though your brain filters noise while you sleep , it's actually not foolproof that barking dog or that traffic outside it can literally mess with your sleep architecture . The stages of sleep that your brain cycles through . Now , intermittent noises like cars passing by are worse than steady sounds like a fan or white noise . So what can you do ? Earplugs are great , but if they're uncomfortable , a white noise machine is gold . I can tell you now . We use a white noise machine every single night in this house and we find it absolutely phenomenal . All we've got is a Google in the bedroom and we just tell it to play white noise and it just goes as part of our wind down every night . Now , while your brain is literally focusing on that white noise . What it does is it actually doesn't notice any of the other noise outside the fridge clicking in and out , the ducted heating , clicking in and out , all of those different sounds and noises , vibrations , all those things . Your brain just doesn't hear it because it's focusing on the white noise .

Speaker 1 6:25

Now , when I talk about white noise , I mean literal white noise . It's called white noise , not pink noise , not red noise , not any other noise . It's white noise , not the sounds of fire or a forest sound , or rain or a storm . It's called white noise and your brain will actually focus on that and filter out everything else that goes around it . So let's look at number three , and that is light .

Speaker 1 6:52

Your biological clock , or what is known as your circadian rhythm , absolutely thrives on that darkness . It's actually wired to sync with the planet's natural light and dark cycle and we completely destroy this with light at the wrong times . Even dim light , like a street light that's just shining through your curtains , can literally throw off your sleep , and research shows that even a bedside lamp can cause more wake-ups during the night . So what's the solution ? Well , we do a number of things . We either get roller blinds , we invest in blackout curtains , or we go simple and we wear an eye mask and , yes , I know an eye mask can actually feel like a hassle , but trust me , they are literally a game changer . And on my website at ahealthyshiftcom , if you go into the resources and under recommended products , you will see that I've actually got the Manta Sleep Mask listed there . I find the Manta Sleep Mask absolutely phenomenal Total darkness , pitch black , and if you're a side sleeper , you can actually lie on your side and it doesn't impact on the mask . It's cool , ladies . If you've got those extended eyelashes , your eyelashes won't touch it either , because it's got like eye cups . It is absolutely fantastic . I could not recommend a sleep mask the Mantle Sleep Mask any more than I will do right now , and that is just get one . It is that simple . Just get an eye mask and try it , because it will make a massive difference and , like everything , you have to just get used to it to start off with , but once you do , you'll never be without it .

Speaker 1 8:46

Right number four bedding . So let's talk about your mattress , your pillows and your blankets . If they're old or they're uncomfortable or they're too hot , they literally could be what's disrupting your sleep . Everyone knows what it's like to have an uncomfortable pillow or an uncomfortable mattress . Now , the science here is not really conclusive , but we do know that comfort is the key , because if you wake up with a sore back or neck , it's a fair indication that it's time to upgrade . And for those of you that run hot at night , get a breathable materials like bamboo or cotton . They are your best bet . And you can also now purchase like cooling covers which actually take the heat away from your body , which is going to be absolutely ideal .

Speaker 1 9:34

No , you won't be cold . You need to be cool to actually sleep , and this is something that people don't understand . You need to be cool , not wrapped up really hot and then saying I can't sleep . The temperature is the problem . The other thing is air quality . Now you might think , oh , how can this impact ? But air quality ? Have you ever woken up and thought , oh , this room feels so stuffy ? That's likely due to that poor ventilation and a buildup of carbon dioxide You're just breathing yourself . Studies show that elevated CO2 levels can also mess with sleep quality . So to fix this , just crack your window open a bit or use a fan to keep the air circulating . Oh , and listen , keep your space clean , because dust and allergens and smells can also severely impact on the way and how well you sleep .

Speaker 1 10:30

So now that we've covered the five main factors , let's talk about how we can put it all into action , and here's your four-step action plan . First of all , we need to identify what is disturbing your sleep . Is it the noise ? Is it the light ? Could it be your bedding ? Take a moment to actually be present and think what it is that's actually the problem and pinpoint that . Then eliminate it . If you can remove that issue , do it . For example , if it's light , put a roller blind on or install blackout curtains . Your sleep is that important and worth the investment ? And then reduce , because if you can't eliminate it , reduce its impact . You can't block out all the noise . Try white noise or earplugs Really important and evaluate . Finally , test what works . Fix one thing like light . This might reveal another issue like uncomfortable bedding . So just tweak and adjust as necessary . Don't change everything at once . Just identify the problem and just go through that and try and fix it .

Speaker 1 11:38

Now , these steps aren't about actual perfection , all right . They're about progressing in the right direction . So start small , see what works and then just start to build on it from there . So there you have it , the ultimate guide to creating your perfect sleep environment . Remember that that better sleep doesn't just happen . It's built One small tweak at a time . And also remember this , and this is something that's really , really important that I say to clients and to people all the time Stand at your bedroom door and look into your bedroom .

Speaker 1 12:15

Does that look like a place of rest ? No , not at the end of night shift , when you're absolutely exhausted . Have a look at it and see at a time that you're feeling normal and lucid , and look and go yep , that looks like a place that's comfortable . Is the room clean ? Is it clear ? Is it fresh ? Have you got fresh sheets ? When did you last change your sheets ? When did you last change your pillow ? When did you last change your mattress ? Because sleeping in a really cluttered and dirty and musty , stuffy , light , noisy environment , how on earth can you possibly expect to get decent sleep ?

Speaker 1 12:52

Now , if you found today's episode helpful , please share it with a fellow shift worker or someone that could be struggling with their sleep . And hey , if you've got a sleep hack that's worked for you , I'd love to hear about it . And until next time , keep thriving , not just surviving . And I'll catch you on the next episode of a Healthy Shift podcast . Sleep well , my friends . 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 .