Text me what you thought of the show 😊

In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker.

Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home.

Your ritual doesn’t need to be complicated—it could be a deep breath, a change of clothes, or a short walk. What matters is creating consistency so you can recharge and show up better both at home and at work.

If you found this episode helpful, please leave a five-star review and share your topic suggestions through the show notes. Thanks for listening!

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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.

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Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services.

• Frontline health and law enforcement workers are being worked to the bone with inadequate funding
• Many experienced professionals are burning out and leaving their careers, creating a dangerous skills gap
• Police officers face frustration processing the same offenders repeatedly with no meaningful consequences
• The life expectancy of a police career has dropped from 30+ years to just 7-10 years
• Resource shortages mean officers are being pulled from regular duties, leaving communities vulnerable
• Shift work creates unhealthy patterns and hypervigilance that follows workers even in their personal lives
• Current recruitment efforts often misrepresent the realities of frontline work
• Government responses like the $13 million "machete bins" initiative fail to address root causes of crime
• Better education on managing shift work is essential for new recruits to sustain long-term careers

Visit ahealthyshift.com for resources on thriving during shift work. Follow on Instagram at @a_healthy_shift for regular tips and support.

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.

_______________________

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Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid.

What You’ll Learn:

• Why late-night or post-shift workouts can backfire
• The link between fatigue, injury risk, and poor recovery
• How exercise timing affects appetite and sleep
• Better alternatives to stay active without burning out
• Why lower-intensity movement and pre-shift workouts work better
• When to prioritise rest over pushing through

If you’re a shift worker trying to balance fitness, fatigue, and real recovery, this one’s for you.

Subscribe, rate, and review the show to help more shift workers stay healthy.

For more tips or to work with me, visit ahealthyshift.com

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 😊

In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma.

I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator.

Here’s what we cover in this episode:

• Why so many shift workers live in a constant state of fight or flight due to improper breathing
• How the autonomic nervous system responds directly to our breathing patterns
• The power of upregulation through box breathing (4-4-4-4) to sharpen focus before demanding tasks
• How downregulation through 4-7-8 breathing helps calm the nervous system after stress
• How transformative breathwork can temporarily alter blood chemistry to access and release stored trauma
• The role of controlled hyperventilation in reducing CO₂ levels and creating respiratory alkalosis
• Why this unique physiological state can lead to profound emotional releases and deep healing
• My personal, life-changing results through guided transformative breathwork sessions
• How proper breathing techniques can truly be your superpower for managing workplace stress

If this episode resonates with you, I’d love for you to subscribe and leave a rating and review—it helps more shift workers discover these tools.

For more information about working with me, visit ahealthyshift.com.

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 😊

In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption.

Here’s what I cover:

• Why waking early on the day of your first night shift works better than staying up late the night before
• How eating at normal daytime hours helps maintain circadian alignment
• The power of a short nap or 90-minute sleep before your first night shift
• Finding your rhythm: are you a one-sleep or two-sleep person between shifts?
• Why sleep medications don’t equal proper rest
• How to set clear expectations with your household to protect your sleep
• The best way to handle your final night shift and reset your body clock
• Simple tricks like changing your sheets or booking a lunch date to help your body transition
• Why early rising the day after your recovery day speeds up your return to normal rhythm

If you’re new to nights — or just sick of feeling wrecked by them — this episode will help you build a healthier approach.

For more info or to work with me, head to ahealthyshift.com.

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 😊

In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours.

I cover:

• How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)
• Why nicotine increases stress on your system and makes it harder to wind down
• The truth about caffeine’s half-life and how it masks your body’s natural sleep signals
• Smarter strategies for timing (or quitting) the trifecta to improve energy and recovery
• How hydration, low-GI foods, and light movement can support you without stimulants

If this episode resonates, share it with a fellow shift worker — especially if they use nicotine gum or rely on late-night caffeine. For more, or to work with me, visit ahealthyshift.com.

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 😊

In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule.

Here’s what I cover in this episode:

• Why chronic fatigue may be linked to undiagnosed sleep disorders and when to consult a healthcare professional
• How artificial and blue light exposure interferes with melatonin production, disrupting both sleep onset and sleep quality
• The long-lasting effects of caffeine—its half-life is up to six hours, and it can affect your sleep for much longer
• The “12 o’clock rule”—how avoiding caffeine after midday or midnight can significantly improve your sleep
• The benefits of natural daylight exposure for mood and circadian rhythm regulation, even on overcast days
• How screen time before bed interferes with dopamine and sleep—and why a "digital sunset" two hours before bed can make a big difference
• How dehydration often presents as fatigue, and how to monitor your hydration levels by checking urine color
• The essential roles that movement and proper nutrition play in sustaining your energy across long shifts

If you're feeling constantly drained, you’re not alone—but you’re also not stuck. Small, intentional changes can have a powerful impact.

If you enjoyed this episode, make sure to subscribe so you never miss an update. I’d also really appreciate it if you left a rating and review on the app you’re listening on. To learn more about me or explore ways to work together, visit ahealthyshift.com.

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 😊

Shift work isn’t gender neutral, and women are paying the price.

In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help.

• How circadian and menstrual cycles clash
• Why PMS, gut issues, and poor recovery are more common in women
• Why standard shift work advice fails most female workers
• What needs to change — for individuals and organisations

Listen now to understand what’s really going on — and how to protect your health, energy, and hormones.

If you're a woman working shifts — or leading a team who does — this is the information you’ve been missing.

Download The Seminar Experience Brochure at ahealthyshift.com
It includes everything you need to know about the Women & Shift Work Workshop and other powerful sessions designed for 24/7 teams.

Share it with your People & Culture or Health & Wellbeing Manager, and help bring this vital education to your workplace.

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.

_______________________