Emergency Medicine Cases 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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Sleep Is Foundational For Performance And Health
- Sleep improves concentration, decision-making, learning, mood, and long-term health outcomes.
- Shift work disrupts circadian rhythms and sleep drive, increasing acute risks like MVCs and long-term disease.
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.
Two Processes Drive Sleep
- Two processes govern sleep: homeostatic sleep drive (adenosine) and circadian rhythm (light-driven).
- Their interaction explains daily sleep timing and why most adults need 7–9 hours.