Episode Details

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If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask.

Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your body from dropping into deep, restorative sleep—and for shift workers, that’s a big deal.

Here’s what I cover in this episode:

• How light disrupts your circadian rhythm and causes shallow, fragmented sleep
• A quick test to see if your bedroom is too bright for optimal sleep
• What to look for in a high-quality sleep mask (it’s not just about blocking light)
• Why using a sleep mask every single time you rest can actually train your brain to wind down faster
• And why, if you’re trying to sleep during the day, a sleep mask isn’t optional—it’s essential

If you’re looking for a reliable sleep mask that’s comfortable, light-blocking, and great for side sleepers, I personally recommend the Manta Sleep Mask Pro. You can find it on the Recommended Products page in the resources section at ahealthyshift.com.

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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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