Here’s what we got for y’all this week:
Book Review: Sleep Smarter by Shawn Stevenson
Articles I am Pondering
Youtube Fishing Videos I have been Watching
…..And much more
Book Review:
Excerpt Discussions: Sleep Smarter by Shawn Stevenson
The consequences of sleep deprivation aren’t pretty either. Try immune system failure, diabetes, cancer, obesity, depression, and memory loss just to name a few. Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re struggling with. Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. This translates directly to aging faster, decreased libido, and storing more body fat than you want (say it ain’t so!). Now stretch that over weeks, months, even years, and you can start to see why lack of sleep can be such a huge problem.
How would you grade your sleep quality? Are you getting the sleep that you need to be fully prepared for the next day? Do you feel rejuvenated after a night of sleep?
As an ER physician, my sleep pattern and schedule is all over the place. One week I am working days and mids and the next I am working mids and nights. It is always changing, week to week and month to month. I know that it isn’t healthy, but that is my life at this time. I try to get back on track with an AM and PM routine so that I can get my circadian rhythms in check, but it does get difficult and I can definitely tell, energetically, mentally, and physically, when I have been thrown off track.
Ten years ago, fresh out of residency, I was more adaptable and could switch between the days and nights more easily. But as I continue to my practice, I find that switching back and forth is wearing on my attitude, my health, and my ability to be present for my patients and family.
Sleep is the foundation of health. As stated in that quote, sleep deprivation leads to a significant amount of health issues. So, how do we get better sleep, even if we are working alternating shifts?
Here are a hacks to try:
Turn off the screens at least 2 hours before bedtime. If you like to read from a device before bed, like I do, get blue-light blocking glasses. The blue light triggers the brain to make it think that it is light out and that you need to primed to go go go.
Stop drinking caffeine in the afternoon and take a caffeine curfew by 2pm. Yes, I know as doctors, we have this problem as the work continues to pile up during the day, we need that little extra boost to get us through. But, caffeine is an adenosine mimicker that doesn’t give you energy, it just masks your fatigue. Having it sit there, actually tricks your brain into thinking that you need to keep going when you should be winding down and getting sleepy.
Stay cool and block out noise. I set the temp at 69 F at night (optimal between 66-70F). I also sleep with socks on, which actually helps to stay cool, and ear plugs to help insure that I get deep restful sleep.
Regular daily exercise (20–30 minutes per day) has been shown to balance circadian rhythm and significantly improve sleep quality.
Create a set of night time rituals that you do each night that trigger your brain that it is time to go to sleep. Program that internal clock to be prepared to wind down to optimize your sleep.
For even more information on sleep biohacks, check out this article by Ben Greenfield.
If we are going to flip the script on burnout and release, relax, and recharge in the most optimal way possible, then we have to improve our sleep habits. We have to start with the foundation of our health and recovery and prioritize our sleep. How will you improve your sleeping habits this week?
“Always remember the value of your sleep. You will perform better, make better decisions, and have a better body when you get the sleep you require.”
Reel Docx FB Posts Coming in Hot
Check out other Reel Docx posts here in the FB group!!
Every week more and more doctors from all different specialties and disciplines are sharing their wins on the water. Join other Reel Docx - and share your wins with the group!!
Here is a list of guides and lodges by state that we were putting together on the Reel Docx FB Page
Reel Docx Pics:
Wild Med - Live | Learn | Explore
Check out other Wild Med posts here in the FB group!!
Follow Ben, in the WildMed FB group, on his way to the Mount Everest Summit
Check out New and Upcoming Trips at Wild Med Adventures
I have been on the Montana Fly Fishing trip 3 years. Check out this article here:
I have made more connections and had more fun on these trips than I have ever had at large national conference.
If you want to be more than a number at a large conference; if you want to create life-long relationships; if you enjoy the outdoors; if you need CME - then I encourage you to sign up for a trip.
Connect with Healthcare Professionals who share your same passions
Take your next Wild Med Adventures - Wild Med Adventure Calendar
Every week more and more doctors from all different specialties and disciplines are sharing their adventures. Join other doctors - and share your adventures with the group!!
FLIP THE SCRIPT ON BURNOUT
There are a lot of articles being published about physician burnout, moral injury, work-life balance, work engagement, and work-life integration.
The purpose of the Outdoor Rounds Newsletter is to keep that discussion going by focusing on actionable steps that we, as healthcare professionals, can take to maintain a healthy mind, body, and spirit that enables us to show up for our patients, families, and, most importantly, OURSELVES.
Articles:
YouTube Fishing Videos
Tweets from:
If you want to learn more about how to optimize your life in the areas of energy, work, and love and you need a program to guide you on that path, then I highly recommend that you check out what Brian Johnson is building at Heroic.
Think of Heroic as a modern day Plato’s Academy that distills more wisdom in less time focusing on the heroic virtues of courage, wisdom, hope, love, zest etc.
His lessons and notes are thorough and thought provoking and give you a baseline from which you can build your own daily routines and habits that will help you to optimize your life.
I have been working through the coaching program over the past 4 months, and I can say, hands down, that this is the best program out there if you want to transform your life and the life of those around you.
If you are interested in learning how to create better habits in order to flip the script on burnout and optimize your energy so that you can show up better at work for your patients and at home for your family, then I highly recommend that you check out Heroic.
SWAG Store:
Check out the SWAG - Release, Relax, and Recharge with the new designs for 2023.
Thank you for reading Outdoor Rounds.
If Anyone is interested in contributing to the Newsletter - please email me at reeldocx@gmail.com. I would love to feature you all in the newsletter and on the blog.
Please share with your colleagues whom you think would enjoy reading this.
Affiliate Disclaimer Policy: Some of these links are affiliate links, some through Amazon Associates and other websites, which means I may get a commission, as an associate, if you purchase through one of these links. However, none of the prices for these resources have been increased to compensate me and there is no additional cost to you. I only recommend products I would use or have used myself and all opinions expressed here are our own.
As a night doc - listening to that rhythm is imperative. Thanks for reading man. 🤜🤛
Bang on man. Over the years, I am very particular about flipping the script. After nearly 20 years on the night shift, I listen to my circadian rhythm intently. Excellent tips!