Text me what you thought of the show 😊

We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than willpower. We also take on the daylight saving fight and ask whether locking Australia to standard time could reduce real health risks.
• circadian misalignment from weekend sleep-ins and later nights
• sleep anxiety and why early wake-ups spiral
• building rhythm through routine and training consistency
• swimming as moving meditation and breath control practice
• CO2 tolerance and nasal breathing as stress tools
• wearables like Oura Ring and what the data can show
• life on night shift in trucking and how it reshapes lifestyle
• FIFO roster strain on families and fatigue risk on the drive home
• workplace health and safety obligations and fatigue education gaps
• daylight saving health impacts including crashes and cardiac events
• listener views on staying on summertime or standard time permanently

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----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

I challenge the biggest blue light belief and explain why the real danger is not whether you nod off, but what light does to melatonin and your circadian rhythm. I break down how your eyes feed the brain’s master clock and why managing light is one of the most powerful health tools a shift worker has.
• the two separate eye systems for vision and biology
• how IPRGC cells send light information to the suprachiasmatic nucleus
• why morning daylight anchors cortisol, alertness, temperature and metabolism
• what melatonin really does beyond sleepiness, including repair signalling
• melatonin as an antioxidant and what that means for cellular stress
• circadian disruption and higher cancer risk research in shift workers
• why artificial light at night creates social jet lag and metabolic harm
• practical light rules: sky before screen, warmer evenings, complete darkness for sleep
• why scrolling in bed can shift your body clock and leave you waking tired

If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.

If you want to know more about me or work with me, see below

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay out a simple plan to protect brain and metabolic health. I explain the glymphatic system, hunger hormones, and the practical gear and routines that turn rough sleep into real recovery.

• why poor sleep isn’t a badge of honour
• glymphatic cleanup and beta amyloid risk
• insulin sensitivity, ghrelin and leptin changes
• signs of true sleep quality versus exhaustion
• darkness strategy and the hand test
• sleep masks that fully block light
• white noise and sleep buds to block spikes
• ideal temperature range and cooling toppers
• bedding upgrades for stable comfort
• decluttering the bedroom to lower arousal
• a repeatable wind-down: shower, scent, breathing
• progressive muscle relaxation to switch off
• why sedatives are unconsciousness not sleep
• personalised coaching for roster realities

Reach out and let’s start working on this together because it’s important

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It would also be ever so helpful if you could leave a rating and review

If you want to know more about me or work with me, see below

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RECOMMENDED PRODUCTS LINKS AND DISCOUNTS

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________