Sleep Support
Sleep doesn’t always follow the rules when you’re a first responder.
Whether you’re on nights, swing shifts, or living on-call, the typical advice “no screens two hours before bed” or “go to sleep at the same time every night” can feel impossible. That’s why this sleep series is different.
Here, we focus on what you can control starting from the moment you wake up.
These videos offer science-backed tools to help you optimize your circadian rhythm, no matter what your “morning” and “evening” look like. You’ll learn how to use things like light exposure, movement, caffeine timing, body temperature, and simple routines to train your body to know when to be alert and when to wind down.
Research shows that regulating your circadian rhythm improves hormone balance, nervous system recovery, and sleep quality, even in shift workers.
You don’t need a perfect schedule; you need a rhythm that works for your reality.
These tools help you build that rhythm, one habit at a time so your body can support you in falling asleep faster, staying asleep longer, and waking up more ready for what’s next.
First up, here’s how sleep relates to resilience with Dr. Paul Zak
Optimal Morning Routine with Andrew Huberman (16 minutes)
This 16 minute video breaks down the science of circadian rhythms (what helps you fall asleep, stay asleep, wake up, and be alert), AND it teaches you how to HACK the system beginning with what you do for the first 90 minutes after waking up.
This is particularly powerful for shift workers because these tools are effective no matter what time you’re waking up and going to sleep.
Sleep HACKS 1: Light
Sleep HACKS 2: Temperature
Sleep HACKS 3: Caffeine and Alcohol
Start Small. Stay Consistent.
As James Clear writes in Atomic Habits, “Every action you take is a vote for the type of person you want to become.” You don’t need to overhaul your whole life or your whole sleep routine to make real change. In fact, the most effective shifts are often the smallest.
So instead of trying everything at once, choose just one or two tools from this series that feel doable for you. Maybe it’s stepping outside for 2 minutes of sunlight after waking up. Maybe it’s moving your first cup of coffee an hour later. Maybe it’s dimming the lights and lowering the temperature before bed.
Whatever you pick, start where you are. Experiment. Track what helps. Let your routine evolve in a way that supports your body, your rhythms, and your reality.
This isn’t about perfection. It’s about creating just enough shift for your nervous system to say,
“I’m safe. I can rest.”