Episode Details

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We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way. 
• the 2am to 4am circadian dip and why it feels brutal 
• body temperature changes overnight and what it means on shift 
• socks in bed as a practical sleep tip and why it can work 
• the emotional punch of hearing a spacecraft radio check 
• why 10,000 steps becomes a “rule” and where it comes from 
• step tracker accuracy and using trends over perfection 
• research pointing to big gains around 7,000 steps per day 
• balancing movement across a week for shift workers 
• accountability, complaints, and why perjury rarely gets pursued 

To learn more about me visit 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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