[362] - Caffeine and Shift Work

Text me what you thought of the show 😊Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more recovered and have more energy outside of work.We cover:How caffeine blocks adenosine, so your brain can’t properly sense fatigueWhy “caffeine is using you” when your timing is offHow caffeine absorption peaks  and why its half-life causes it to stack in your systemWhy caffeine can reduce deep sleep, slow-wave sleep, and REM sleepResearch showing caffeine can affect sleep up to 8.8 hours laterWhy pre-workout caffeine can impact sleep for up to 13.2 hoursThe “12 o’clock rule” that works with any shift rosterWhy zero-calorie energy drinks are stimulation — not fuelHow tolerance builds, and why less caffeine can actually improve your baseline energyCheck the show notes to book a meeting with me.If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also really help if you could leave a rating and review on the app you're currently listening on.If you want to learn more or work with me, visit: ahealthyshift.comSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death._______________________