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We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off.

• minimum circadian disruption as the core goal
• jet lag analogy applied carefully to shift work
• consistent wake time beats chasing hours
• short naps vs full cycles to manage sleep inertia
• daylight exposure and movement as daily anchors
• eat breakfast, lunch, and dinner at normal times
• avoid sedatives for daytime sleep
• step-by-step plan for first, middle, and final night
• practical reset on the day you finish nights
• better outcomes for women’s infradian rhythm

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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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