REBEL Core Cast 119.0 – Sleep Hygiene Click here for Direct Download of the Podcast 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 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 Caffeine:  Limit intake 4-8 hours before bed and no more than 400 mg a day  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 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 References Sleep strategi