Text me what you thought of the show 😊

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

If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go 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 😊

We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet.

• sleep homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredness
• blue light signalling day to the brain
• circadian phase shifting from screens and LEDs
• melatonin’s role in recovery and cellular defence
• indoor life, COVID habits and clock drift
• practical fixes for a darker evening routine
• zero-blue lighting for kids and adults
• daylight exposure to anchor the clock
• simple bedroom blackout checklist

Share the podcast
Give it a rating and a review, or on Spotify, just go to the five stars and give it a five star rating
If you want to know more about me or work with me, you can go to ahealtyshift.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 😊

We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security.

• teen chronotypes and later school start logic
• bedtime meltdowns driven by evening light exposure
• zero-blue lighting, dimming routines, and nasal breathing
• shift work pressures, meal at post, and fatigue
• indoor lux vs outdoor daylight and circadian health
• bio lights pros, costs, and use cases
• MyGov basics for first-time users
• police resourcing, paperwork, and visibility
• doorbell cameras as evidence not prevention
• Faraday pouches to block key relay theft
• bedroom as a cue for rest and recovery

“Just ask Google to stream 3AW, set a one-hour timer, and lie in the dark breathing four in, eight out.”

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 share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy.

• Why breath informs safety signals in the body
• how stress takes the prefrontal cortex offline
• the physiological sigh step by step
• Why the second inhale opens alveoli for CO2 release
• using long exhales to engage the vagus nerve
• applying breathwork during conflict and on shift
• quick check-ins to reset across the day
• building a calmer baseline through practice

If you found this episode helpful, please share it with a workmate who could use a bit of calm in their day
Be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go 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 😊

We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home.

• defining personal values as a compass for decisions
• recognising misalignment between you and your employer
• examples of value clashes at work and in relationships
• a simple reflection method to find your five values
• making values visible and using them as filters
• setting boundaries without quitting your job
• how alignment lightens stress and speeds recovery
• using an online tool to shortlist core values
• applying values to rebuild career and wellbeing

If you found this episode helpful, can you do me a favor? Share it with a friend, share it with a fellow shift worker, because this stuff really matters in your working life today
Be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com

VALUES EXERCISE: https://www.think2perform.com/values/#start

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 😊

PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts.

What You’ll Learn in This Episode:

• How PMS symptoms are amplified by disrupted sleep and rotating shifts
• Why circadian and infradian rhythms matter for female shift workers
• The link between 30 g of nuts, seeds, or legumes and lower PMS risk
• How sugary snacks increase PMS severity and energy crashes
• Why magnesium, omega-3s, protein, and fibre support symptom relief
• Practical non-perishable snack swaps and prep strategies
• How to avoid “healthy” marketing traps and hidden sugars
• Simple tracking tools to align nutrition with your cycle

Get my free Non-Perishable Snack Guide: go to any of my Instagram posts or stories and type the word SNACKS.

Book a free call via the link in the show notes to see how I can support you.

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 😊

Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it.

In this episode, I break down how to make this work in real life, no matter your roster.

What You’ll Learn in This Episode:

• Why traditional high-intensity workouts can backfire on stressed bodies
• The “sweet spot” for intensity that boosts recovery without adding strain
• How elevated triglycerides after nights affect your health and how to clear them
• The best times to schedule cardio around shifts and resistance training
• Simple, accessible tools you can use: bike, treadmill, or brisk outdoor walks
• How pairing with daily walking builds steady long-term gains
• Why working with your body, not against it, delivers the best results

If you’re ready to feel better on shift and build a plan that fits your life, book a free 15-minute coaching assessment call via the link in the show notes.

If you found this episode helpful, subscribe so you never miss one. Please leave a rating and review—it helps more shift workers discover the podcast.

Learn more at 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 😊

We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer.

• culture of leadership gratitude and its effect on morale
• staffing gaps, watch-house coverage, and reopening stations
• budgets signalling deeper strain and public trust
• sleep as foundation for performance and safety
• circadian alignment for travel and shift rosters
• 90‑minute cycles, naps, and energy management
• night waking strategies and relaxation drills
• apnoea risks, CPAP use, bedding and environment
• ADHD, stress systems, and sleep onset
• daylight as master cue for serotonin and melatonin
• first‑light routines, caffeine timing, and dark rooms
• resources: tomcolman.ie and A Healthy Shift seminars

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.

_______________________