Episode 16: Sleep Hygeine with Dr. Anand Swaminathan Ft: Dr. Brendan Freeman
Learning Points:
Sleep Hygiene:
Employ sleep strategies:
Anchor sleep: a period of sleep that overlaps each day regardless of your night shift schedule to provide a guidepost for your body clock. Ideally would overlap with when you would normally be asleep if you were not on night shift.
Split sleep: sleep 3-4 hours immediately after shift then another 3-4 hours immediately before shift
2. Melatonin timing/dosing:
Most sleep specialists recommend 1-3 mg 30 minutes before desired onset of sleep
Align timing to bolster your circadian rhythm, not fight it
3. Caffeine
Limit intake 4-8 hours before bed and no more than 400 mg a day
4. Diet:
Choose healthy foods and snacks and consume them in patterns that align with your normal day-night cycle (i.e. eat dinner before your night shift and eat breakfast afterwards)
Residency/hospital leadership should consider having healthy low-cost/free food options available for residency and staff, particularly on night shifts
5. Don’t drive sleepy:
Practice recognizing signs of sleep deprivation (yawning, drifting lanes, falling asleep at signout or at red lights) and do not drive home if present
Residency/hospital leadership should provide a comfortable place for residents/faculty to sleep and/or provide rideshare options to safely get home when signs of sleep deprivation are recognized
