Episode Details

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In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.

Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.

Here’s what I cover:

• Why circadian disruption leads to fatigue, illness, and burnout
• How light exposure is your #1 tool for better sleep and energy
• How I build a “sleep cave” that helps shift workers fall asleep faster
• The power of blue-light blocking on your commute home
• How digestion follows your body clock — and how to eat smarter at night
• My go-to nutrition tips for reducing bloating and sugar crashes
• Why mental health suffers — and what to do about it
• Shift rotation tips, nap timing, and lighting hacks that actually make a difference

Need more support?

If shift work is taking a toll on your body or brain, you're not alone.
 Join the Shift Workers Collective or work with me 1:1 at ahealthyshift.com — and let’s build a strategy that works for your schedule and lifestyle.

Support the show

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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.

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