Ep 207 Sleep Strategies for Shift Work
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Sep 16, 2025 In this engaging discussion, Dr. Michael Mak, a sleep medicine specialist and assistant professor, dives into the challenges shift workers face regarding sleep. He shares evidence-based strategies to optimize sleep quality and highlights the critical role of circadian rhythms. The conversation covers the impacts of light exposure, the right timing for caffeine, and the potential risks of cannabis on sleep. Dr. Mak also emphasizes practical tips for creating a conducive sleep environment and the importance of recovery time for better cognitive function.
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Car Crash Sparked Focus On Sleep
- Michael Mak shares his early-career car crash after an overnight shift as a wake-up call about sleep risk.
- That incident motivated him to learn and improve sleep strategies.
Don't Clock-Watch At Night
- Avoid checking clocks at night; set a fixed wake alarm and don't math out remaining sleep.
- Not knowing exact time helps preserve fall-back sleep and reduces insomnia.
Get Up If You Can't Sleep
- If you can't return to sleep, leave the bedroom to a dim room and do a boring task until you feel sleepy again.
- Use stimulus control: only return to bed when you feel the head‑nodding sleepiness.