Episode Details

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We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and better meal timing help shift workers sleep deeper, recover faster, and feel human again.

• why sleep hygiene beats chasing eight hours
• warm shower and scent cues that tell the brain to sleep
• 4-7-8 breathing to calm the nervous system
• treat between-shift sleep as naps, not marathons
• daylight and walking to anchor the body clock
• eating to the biological day and fasting overnight
• hydration and electrolytes to reduce fatigue and migraines
• why alcohol ruins recovery sleep
• navigating roster stress and fairness in night shifts
• mental health gains from morning light and movement
• free ebook on the circadian fast at ahealthyshift.com

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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