Expert Videos
Sleep Science Foundations
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D. explains what really happens when we sleep, offering a science-based guide to the stages, cycles, and how to improve sleep quality.
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Your Brain On Sleep
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how brain chemistry regulates sleep and shares practical strategies to help shift workers manage circadian rhythm challenges.
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Caffeine and the Night Shift
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., explains how caffeine influences energy, focus, and sleep, and how night-shift workers can use it strategically for better performance and recovery....
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Plate Balance 101 for Night Shift Workers
Kelsey Butler
Nutrition
Learn how to build a balanced plate with the right mix of protein, starch, and produce for better energy and health.
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Building Strong Family Connections
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares strategies for strengthening family bonds while working night shifts, including partner communication, parenting, and managing extended family dynamics.
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Keeping Your Relationships Strong as a Night Shift Worker
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares ways to maintain close, healthy relationships on a potentially flipped schedule.
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How to Have a Social Life While Working Nights
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares ways to keep your social life alive on a night shift.
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How to Keep Family Life Running Smoothly on a Night Shift Schedule
Halley Nagy
Lifestyle
Halley Nagy, LMFT, gives practical strategies for keeping your family life running smoothly.
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Meal Timing for Night Shift Workers
Kelsey Butler
Energy
Learn how meal timing can boost energy and balance metabolism during night shifts.
Interviewing for a Night Shift Job
Carrie Nelson
HR
HR expert Carrie Nelson, Ph.D., shares how night-shift workers can prepare for interviews with confidence, from company research and scheduling tips to mastering common questions...
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5 minute Meals for Night Shift Workers
Kelsey Butler
Lifestyle
Easy five-minute meal ideas to stay nourished and energized during your shift.
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Maintaining Fitness on a Night Shift Schedule
Eric Tung
Health & Wellness
Police Commander Eric Tung shares practical advice for staying physically active while working night shifts, with realistic and flexible strategies.
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Meal Prepping for Night Owls
Kelsey Butler
Lifestyle
Learn how to build a balanced plate with the right mix of protein, starch, and produce for better energy and health.
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Snacks on the Job for Night Shift Workers
Kelsey Butler
Energy
Quick and balanced snack ideas to keep you energized during your shift.
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Simple Calming Techniques for Night Shift Workers
Melissa Martin
Health & Wellness
Quick techniques to calm stress and regain focus during your shift.
Stress Management Tips for Thriving on the Night Shift
Melissa Martin
Health & Wellness
Discover how stress affects gut health and simple ways to improve digestion and well-being.
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How Night Shift Workers Can Boost Their Immune Systems
Melissa Martin
Health & Wellness
Unexpected ways to keep your immune system strong while working night shifts.
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Functional Nutrition Tips for Night Shift Workers
Melissa Martin
Health & Wellness
Improve digestion on night shifts with meal timing, movement, and stress management for better energy and well-being.
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Understanding Your New Normal
Halley Nagy
Lifestyle
Licensed therapist Halley Nagy explains how night shift work impacts relationships, offering guidance on communication, setting expectations, and building a strong support system
Communication and Boundaries
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares practical tools for night shift workers to improve communication, set boundaries, manage expectations, and navigate conflict in their relationships.
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Social Life Navigation
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares strategies to help night shift workers stay socially connected, manage events, build support networks, and engage with their community on their...
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Life Management Strategies
Halley Nagy
Lifestyle
Halley Nagy, LMFT, offers life management strategies to help night shift workers stay organized, coordinate schedules, build routines, and make the most of their time.
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Creating Sustainable Balance
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares guidance on creating sustainable balance in relationships, family life, and social connections while managing the demands of night shift work.
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Nighttime Commuting and Travel Safety
Eric Tung
Lifestyle
Police Commander Eric Tung shares actionable safety tips for nighttime awareness, commuting, and personal preparedness, based on real-world experience.
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Energy Levels on Night Shifts
Eric Tung
Energy
Police Commander Eric Tung offers his insights for maintaining energy during shift work, with strategies around sleep, nutrition, movement, and team support.
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How to Stay Safe During Nighttime Activities
Eric Tung
Lifestyle
Police Commander Eric Tung offers expert advice for staying safe during nighttime activities, with tips on awareness, confidence, and smart planning.
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Building Resilience in Night Shift Teams
Eric Tung
Lifestyle
Police Commander Eric Tung shares real-world strategies to build resilience, cohesion, and adaptability in night shift teams through leadership and simple routines.
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The Core Factors of Sleep as a Night Shift Worker or Night Owl
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D., outlines the most important factors behind quality sleep.
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Understand Your Sleep Cycles
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D., explains sleep stages and how to protect your most restorative cycles.
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4 Quick Tips to Improve Circadian Rhythm on Night Shift
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D., gives a quick overview of some tips to help support your sleep-wake cycle on a night shift schedule.
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How Hormones Affect Your Sleep
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., discusses how melatonin, cortisol, and other hormones impact rest and recovery.
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Align Meals With Your Body Clock
Logan Pendergrast
Energy
Logan Pendergrast, Ph.D., explains how the timing of your meals affects your body clock and sleep.
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Light and Your Sleep-Wake Cycle as a Night Shift Worker
Logan Pendergrast
Lifestyle
Logan Pendergrast, Ph.D., shares how light exposure shapes your alertness and sleep timing.
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What Is Circadian Rhythm and Why Does It Matter?
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D., explains the basics of circadian rhythms in simple terms.
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Quick Overview of The Science of Sleep
Logan Pendergrast
Sleep
Logan Pendergrast, Ph.D., gives a fast, clear breakdown of how sleep works and why it matters.
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The Impacts of Sleep on our Health
Logan Pendergrast
Health & Wellness
Sleep touches nearly every part of your health. In this short video you will hear about the biggest long-term and short-term effects of sleep on...
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Health and Genetics in Relation to Sleep
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., discusses how genetics influence sleep patterns and needs.
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Resolving Conflicts in Your Life as a Night Shift Worker
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares techniques for resolving conflicts.
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Managing Expectations in Relationships as a Night Shift Worker or Night Owl
Halley Nagy
Lifestyle
Halley Nagy, LMFT, explains how to align expectations and avoid miscommunication.
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Protect Your Time and Energy on a Nocturnal Schedule with Setting Boundaries
Halley Nagy
Energy
Halley Nagy, LMFT, shares how boundaries help preserve sleep, space, and energy.
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How to Express Your Needs Effectively in Your Life
Halley Nagy
Lifestyle
Halley Nagy, LMFT, teaches how to communicate your needs clearly and calmly.
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How to Make Quality Time for Loved Ones on a Night Shift Schedule
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares ways to create meaningful time with the people who matter most.
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How to Handle Family Events as a Night Shift Worker or Night Owl
Halley Nagy
Lifestyle
Halley Nagy, LMFT, gives tips for attending family events while still protecting your energy and sleep.
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The Importance of Continuous Adaptation as a Night Shift Worker
Halley Nagy
Lifestyle
Halley Nagy, LMFT, explains why adaptability is essential for night workers and how to build it.
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Time Management Strategies for Night Shift Workers
Halley Nagy
Lifestyle
Halley Nagy, LMFT, explains time management techniques that work around night shift life.
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Hydration and Caffeine for Night Shift Workers
Kelsey Butler
Energy
Stay hydrated, manage caffeine, and make better drink choices for night shift energy and health.
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What Makes Relationships Successful Long-Term on a Night Shift Schedule
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares the key habits that support strong relationships in the long-term when being a night shifter.
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Posture and Breathing Anytime, Anywhere Stress Management
Melissa Martin
Energy
Improve focus and reduce stress with simple breath work and posture tips you can use anytime.
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Parenting as a Night Shift Worker
Halley Nagy
Lifestyle
Halley Nagy, LMFT, offers strategies for staying connected and present as a parent on night shifts.
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How to Build a Steady Routine on an Unsteady Schedule
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares ways to build structure and a steady routine.
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How to Handle Special Occasions and Holidays as a Night Shift Worker or Night Owl
Halley Nagy
Lifestyle
Halley Nagy, LMFT, offers guidance on enjoying events without derailing your schedule.
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Coordinating Schedules With Daytime People
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares tools for managing time with friends and family on traditional schedules.
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Building a Support System as a Night Shift Worker
Halley Nagy
Lifestyle
Halley Nagy, LMFT, explains how to build a reliable support network that understands your lifestyle.
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Ways to Be Involved in Your Community With Limited Hours
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares ways night shift workers can stay connected to their communities.
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Circadian Rhythm Guide for Night Shift Workers
Logan Pendergrast
Energy
Learn how your body clock works and how to manage it while living on a night shift or nocturnal schedule.
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Enjoying Social Events on a Night Shift Schedule Without Losing Sleep
Halley Nagy
Lifestyle
Halley Nagy, LMFT, offers strategies for attending social events while protecting your recovery time.
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How to Maintain Friendships as a Night Shift Worker or Night Owl
Halley Nagy
Lifestyle
Halley Nagy, LMFT, shares simple ways to stay connected with friends.
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How Sleep–Wake Triggers Shape Rest
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how the homeostatic sleep drive, circadian rhythm, and social cues interact to regulate the sleep–wake cycle.
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Air Quality and Ventilation for Better Rest
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how air quality and ventilation shape sleep quality and why clean air supports clearer thinking and deeper rest.
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Chemical Imbalances in Shift Work
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how disrupted sleep and chemical imbalances impair brain function, from slower reaction times to heightened stress responses.
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The Role of Scent in Sleep Quality
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how scents influence sleep quality and how consistent, calming aromas can support deeper rest.
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Practical Sleep Tips for Shift Workers
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., outlines practical strategies for shift workers, including light exposure, caffeine timing, meal scheduling, and optimizing the sleep environment.
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Sleep Surfaces: Mattresses, Pillows, and Bedding
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., discusses how mattresses, pillows, and bedding influence the foundation of restorative sleep.
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Designing the Ideal Sleep Environment
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how to optimize your sleep environment—covering light, temperature, sound, air, scent, and surfaces—for better rest and recovery.
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The Long-Term Effects of Poor Sleep on the Brain
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how poor sleep disrupts memory, focus, and emotional balance, underscoring the importance of protecting brain health.
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Why Your Sleep Environment Matters
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains why sleep environment plays a critical role in rest—especially for shift workers who face unique disruptions.
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Managing Light Exposure for Better Sleep
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how managing light exposure helps protect melatonin levels and creates the right conditions for restful sleep.
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Temperature and Thermoregulation in Sleep
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., discusses how temperature and thermoregulation influence deep sleep and what can be done to create an optimal sleep climate.
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Understanding Key Neurotransmitters in Sleep
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how neurotransmitters like adenosine, GABA, orexin, and serotonin work together to regulate sleep and wakefulness.
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Noise and Sound Control for Better Sleep
Logan Pendergrast
Health & Wellness
Dr. Logan Pendergrast, Ph.D., explains how noise disrupts sleep and explores strategies for creating a calmer sound environment to support deeper rest.
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Annual Open Enrollment
Carrie Nelson
Benefits
Carrie Nelson, Ph.D., explains how annual open enrollment works and why reviewing benefit changes early helps you make informed coverage decisions.
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Drawbacks of Caffeine Use
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., outlines the common risks of caffeine overuse, including sleep disruption and fatigue, emphasizing why timing and moderation matter most.
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General Interview Tips
Carrie Nelson
HR
HR expert Carrie Nelson, Ph.D., shares timeless interview tips, from punctuality and preparation to crafting a memorable, personalized thank-you note.
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Common Communication Mistakes to Avoid
Carrie Nelson
Communication
Carrie Nelson, Ph.D., shares how to avoid common communication mistakes and keep your messages clear, calm, and professional, even during long nights.
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Open Enrollment Tips
Carrie Nelson
Benefits
This segment offers practical open enrollment tips for night workers, from requesting recorded sessions and paid viewing time to knowing who to contact and submitting...
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How Long Does Caffeine Stay in the Body?
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., explains how long caffeine stays active in the body and why factors like genetics, medications, and smoking can affect its duration.
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Communication at Work for Night Shift Staff
Carrie Nelson
Communication
HR expert Carrie Nelson, Ph.D., shares how night-shift workers can communicate clearly and professionally across shifts, emails, and digital platforms. Learn effective strategies for tone,...
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Quick Takeaways for Navigating Employee Benefits as an Overnight Worker
Carrie Nelson
Benefits
This closing segment highlights three key steps night workers can take to stay informed, protect their coverage, and make the most of their benefits year-round.
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US Guidelines on Caffeine
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., reviews the U.S. guidelines for safe caffeine intake and explains why recommendations differ for adults, pregnant individuals, and children.
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Professional Communication Basics
Carrie Nelson
Communication
HR expert Carrie Nelson, Ph.D., shares how night-shift workers can strengthen clarity, tone, and professionalism in daily communication across shifts and time zones.
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Strategic Caffeine Use for Shift Workers
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., outlines smart caffeine strategies for night-shift workers, emphasizing timing, dosage, and consistency to stay alert without disrupting sleep.
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Professional Tone in Written Communication
Carrie Nelson
Communication
HR expert Carrie Nelson, Ph.D., shares how to write concise, well-structured emails that reflect professionalism and maintain a polite, clear tone.
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Navigating Employee Benefits as a Night Shift Worker
Carrie Nelson
Benefits
HR expert Carrie Nelson, explains how to navigate employee benefits with confidence — from new hire enrollment and qualifying life events to open enrollment tips...
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Caffeine: The World’s Most Psychoactive Drug
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., introduces caffeine as the world’s most widely used psychoactive drug, exploring global consumption habits and how everyday sources like coffee, tea,...
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Verbal Communication Basics
Carrie Nelson
Communication
Carrie Nelson, Ph.D., shares how to keep verbal communication professional, calm, and respectful during night-shift interactions and team handoffs
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Enrollment Basics
Carrie Nelson
Benefits
This segment explains the basics of employee benefits enrollment, from short deadlines to common plan options, and why your choices are usually locked in for...
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What Is Caffeine and Where Is It Found?
Logan Pendergrast
Caffeine
Discover where caffeine really comes from, in nature and on store shelves, and why some drinks pack far more of it than others.
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Preparing for an Interview
Carrie Nelson
HR
HR expert Carrie Nelson, Ph.D., shares how preparation, presentation, and timing help you make a strong impression, especially when interviewing after a night shift.
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Managing Conflict Respectfully
Carrie Nelson
Communication
Carrie Nelson, Ph.D., shares how to handle workplace conflict calmly and professionally, with practical tips for direct communication and documentation.
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Enrollment Tips
Carrie Nelson
Benefits
Learn simple, practical tips to navigate your company’s enrollment process, stay ahead of deadlines, and avoid last-minute issues.
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How Does Caffeine Work?
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., explains the science behind caffeine’s stimulating effects and how it enhances alertness, focus, and reaction time.
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Virtual Interviews
Carrie Nelson
HR
HR expert Carrie Nelson, Ph.D., shares how to set up and present yourself effectively in virtual interviews, from tech checks and lighting to tone and...
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Communicating Across Shifts
Carrie Nelson
Communication
Carrie Nelson, Ph.D., shares how night-shift workers can improve communication across shifts through proactive updates, clear notes, and smooth digital handoffs.
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Qualifying Life Events
Carrie Nelson
Benefits
This segment explains what qualifies as a life event, why the 30-day notification window matters, and how it impacts your benefits coverage.
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Benefits of Caffeine Use
Logan Pendergrast
Caffeine
Dr. Logan Pendergrast, Ph.D., discusses how caffeine supports alertness, focus, and endurance, highlighting its proven effects on both mental and physical performance.
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Common Interview Questions
Carrie Nelson
HR
HR expert Carrie Nelson, Ph.D., shares how to prepare for common and behavioral interview questions, and how to ask thoughtful questions that show initiative and...
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Effective Meetings, Clarity, Follow-Up, & Accountability
Carrie Nelson
Communication
Carrie Nelson, Ph.D., shares how night-shift workers can stay connected and accountable through meeting recordings, written follow-ups, and clear communication.
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Sleep and Immune Recharge
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how quality sleep restores immune strength and coordination, helping the body fight infection more effectively. Learn why consistent rest is essential...
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Sleep’s Impact on Your Body Systems
Logan Pendergrast
Health & Wellness
Circadian health expert Logan Pendergrast, Ph.D., explains how quality sleep keeps your brain, heart, and hormones in sync — and why even one restless night...
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How Poor Sleep Affects Your Hormones
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how sleep maintains hormonal balance and timing, supporting growth, repair, and healthy stress regulation. Learn how disrupted rest can throw key...
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Why Sleep is Your Body’s Master Regulator
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how sleep keeps your body’s systems in sync and how one poor night can disrupt hormones, stress levels, and even your...
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How Sleep Affects Reactions, Focus and Coordination
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how deep sleep strengthens coordination, accuracy, and focus while reducing fatigue-related errors. Learn why restorative rest is key to sharper performance...
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What is REM Sleep?
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how REM sleep drives neural recovery, memory organization, and emotional regulation through the brain’s glymphatic system. Learn why this stage plays...
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Sleep and Emotional Regulation
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how quality sleep supports emotional balance and higher reasoning by restoring healthy brain activity patterns. Learn how consistent rest promotes patience,...
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How Poor Sleep Affects Your Nervous System
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how sleep restores balance in the nervous system by strengthening the body’s relaxation response and lowering stress hormones. Learn how consistent...
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Quick Takeaways: Sleep’s Impact on Your Body Systems
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., highlights how quality sleep supports balance across the body and mind. Learn why protecting rest is key to better health, focus, and...
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How Your Gut is Affected by Poor Sleep
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explores how disrupted sleep affects the gut, appetite, and metabolism. Discover how rest and digestion stay connected and why better sleep can...
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Heart Health and Sleep
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how quality sleep supports heart recovery, circulation, and long-term cardiovascular health. Learn why regular, restorative rest helps protect one of the...
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How Sleep Affects Your Metabolism
Logan Pendergrast
Health & Wellness
Logan Pendergrast, Ph.D., explains how deep sleep supports healthy metabolism by improving insulin sensitivity and energy balance. Learn how consistent rest helps protect against blood...
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