{"product_id":"the-shift-workers-sleep-reset-a-28-day-plan-to-fix-your-body-clock-and-stop-waking-up-tired-with-light-naps-caffeine-and-meal-timing-on-night-and-rotating-rosters-the-biofit-blueprint-series","title":"The Shift Worker's Sleep Reset: A 28-Day Plan to Fix Your Body Clock and Stop Waking Up Tired with Light, Naps, Caffeine and Meal Timing on Night and Rotating Rosters (The BioFit Blueprint Series)","description":"\u003cdiv\u003e\u003cdiv id=\"bookDescription_feature_div\" class=\"celwidget\" data-feature-name=\"bookDescription\" data-csa-c-type=\"widget\" data-csa-c-content-id=\"bookDescription\" data-csa-c-slot-id=\"bookDescription_feature_div\" data-csa-c-asin=\"\" data-csa-c-is-in-initial-active-row=\"false\"\u003e\n \u003cdiv data-a-expander-name=\"book_description_expander\" data-a-expander-collapsed-height=\"280\" class=\"a-expander-collapsed-height a-row a-expander-container a-spacing-base a-expander-partial-collapse-container\"\u003e\n  \u003cdiv data-expanded=\"false\" class=\"a-expander-content a-expander-partial-collapse-content\"\u003e\n   \u003ch4\u003e\u003cspan\u003eYou get home at 7:40 a.m., you're exhausted, and you still wake up at 1 p.m. feeling worse than when you lay down.\u003c\/span\u003e\u003c\/h4\u003e\n   \u003cp\u003e\u003cspan\u003eIf you work nights, rotating rosters or 12-hour shifts, most sleep advice wasn't written for you. \"Go to bed at the same time every night\" means nothing when your roster changes three times a fortnight. You're not bad at sleeping. Your body clock is being asked to live in several time zones at once.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eThe Shift Worker's Sleep Reset\u003c\/span\u003e\u003cspan\u003e turns the research on light, naps, caffeine and meal timing into one simple system, the \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003eFive Dials\u003c\/span\u003e\u003cspan\u003e, and a 28-day plan that works on nights, days, changeovers and days off.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eInside, you'll discover:\u003c\/span\u003e\u003c\/p\u003e\n   \u003cul class=\"a-unordered-list a-vertical\"\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eWhy you wake up tired after day-sleep, and why one big catch-up sleep doesn't undo a night block\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eThe \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003eFive Dials\u003c\/span\u003e\u003cspan\u003e: Dark, Bright, Anchor, Nap and Fuel, and which one to turn first\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eThe $10 change on the drive home that sleep researchers used to help night workers' body clocks\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eHow to build a \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003eSleep Cave\u003c\/span\u003e\u003cspan\u003e for daytime sleep in 30 minutes\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eThe \"anchor sleep\" trick that makes days off feel less like jet lag\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003ePre-shift naps, on-shift naps and the caffeine nap: how long, when, and what to do about grogginess\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYour caffeine cut-off, the pre-sleep meal and why the nightcap backfires\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eAn honest chapter on melatonin and \"sleep supplements\", including the Australian rules\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan class=\"a-text-bold\"\u003eFive roster templates\u003c\/span\u003e\u003cspan\u003e: long night blocks, 2-2-4 rotations, changeovers, recovery days and early starts\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eA \u003c\/span\u003e\u003cspan class=\"a-text-bold\"\u003e28-day plan\u003c\/span\u003e\u003cspan\u003e with daily checkboxes, a sleep diary and weekly check-ins\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan class=\"a-text-bold\"\u003e10 sleep-smart meals and snacks\u003c\/span\u003e\u003cspan\u003e for before day-sleep\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n   \u003c\/ul\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eThis book is for you if:\u003c\/span\u003e\u003c\/p\u003e\n   \u003cul class=\"a-unordered-list a-vertical\"\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou're a nurse, paramedic, police officer, firefighter, miner, factory, warehouse, transport or hospitality worker on nights or rotating shifts\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou wake up groggy, can't sleep on days off or feel wrecked on your drive home\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n    \u003cli\u003e\u003cspan class=\"a-list-item\"\u003e\u003cspan\u003eYou want a practical, referenced plan, not gadgets or pills\u003c\/span\u003e\u003c\/span\u003e\u003c\/li\u003e\n   \u003c\/ul\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eAbout the author:\u003c\/span\u003e\u003cspan\u003e Hugo Novais is a biotechnologist with a master's degree in genetics, a former professional competitive swimmer and a CrossFit coach. He works rotating 12-hour day and night shifts in food manufacturing himself. Every claim in this book is referenced, with 27 studies and official sources.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-italic\"\u003eIncludes a free printable Five Dials roster planner, 28-day sleep diary and Sleep Cave checklist for readers.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-italic\"\u003eThis book is general information, not medical advice. If you have ongoing sleep problems, see your GP.\u003c\/span\u003e\u003c\/p\u003e\n   \u003cp\u003e\u003cspan class=\"a-text-bold\"\u003eScroll up and grab your copy today.\u003c\/span\u003e\u003c\/p\u003e\n  \u003c\/div\u003e\n \u003c\/div\u003e\n\u003c\/div\u003e\u003c\/div\u003e","brand":"Milenium","offers":[{"title":"Default Title","offer_id":68635948351682,"sku":null,"price":0.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0597\/6080\/4034\/files\/71JF03eGwJL._SL1500.jpg?v=1793051458","url":"https:\/\/www.milenium.com.au\/products\/the-shift-workers-sleep-reset-a-28-day-plan-to-fix-your-body-clock-and-stop-waking-up-tired-with-light-naps-caffeine-and-meal-timing-on-night-and-rotating-rosters-the-biofit-blueprint-series","provider":"Milenium","version":"1.0","type":"link"}