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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.

_______________________

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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.

_______________________

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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

If you enjoyed this episode, be sure to hit follow and turn on notifications 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

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

See my recommended products with discounts on the products discussed in this episode.

RECOMMENDED PRODUCTS LINKS AND DISCOUNTS

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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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I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain the science behind intermittent fasting and time-restricted eating, then give simple rules to thrive on changing rosters.

• difference between intermittent fasting and time-restricted eating
• why alignment to circadian rhythm matters more than long fasts
• what happens when you eat at biological night
• front-loading calories in the morning and tapering later
• closing the kitchen three hours before sleep
• practical windows for day and night shifts
• simple habits to reduce cravings and improve recovery
• how resistance training supports metabolic health
• how one-to-one coaching personalises timing, habits and routines

Go to the show notes, click the link, book the appointment, let's talk
Text me about the episode below
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.

_______________________

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I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-profile sleep buds, and simple breath work. We explain why exhaustion sleep is not restorative sleep and how to create a clean transition from shift to bed.

• sympathetic overdrive keeps the brain scanning for threats
• difference between passing out tired and restorative sleep
• how bilateral audio taxes working memory and calms thoughts
• using low-profile sleep buds to stream EMDR then white noise
• step-by-step wind-down: change, quiet drive, dim lights, snack, hot shower
• 4–8 breathing to boost vagal tone and reduce arousal
• letting thoughts drift without fighting them
• controlling dark, temperature, and sound as core sleep levers

Share this podcast with a colleague who may be struggling with sleep, that may be struggling with their own routines or really wired up with some poor mental health
Be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.

EMDR Playlist on Spotify

OZLO Sleep Buds - Invest, it's worth it.

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 😊

An edited version of my segment on 3AW Melbourne, Australia Overnight.

Talking shift work and anything else that comes up along the way.

We push past fear talk and culture wars to focus on what steals our best selves: chronic sleep loss, overwork, and the easy drift into a “new normal.” A retired cop, a veteran nurse, and a creator with a no-fuss meal prep method share tools that actually help.

• leadership gaps and morale strain in shift-heavy workplaces
• the cost of night shift on sleep, mood, and family presence
• recognising the “new normal” creep and stepping out of it
• practical nutrition with the glass bowl method for busy weeks
• simple high-fibre, high-protein breakfasts and lunches to grab
• politics, safety, and why certainty feels tempting when tired
• Eurovision news: Delta Goodrem to Vienna
• hidden costs of convenience: lithium and fast fashion ethics

You can find Jesse Stathakis on

Instagram: JessePT
THE GLASS BOWL METHOD (Now 180 Recipes)

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 the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health, identity and purpose. You can honour what the job gave you, let go of what harmed you, and build a life that aligns with your values.

• bonds shaped by proximity not permanence
• missing adrenaline but not politics and paperwork
• translating high-pressure skills into new careers
• values alignment and the cost of culture drift
• the flat feeling as nervous system recalibrates
• pressure from above, public judgment and moral injury
• trauma load stops growing and how to process it
• choosing sustainability over burnout
• refusing to be a cautionary tale for poor leaders
• holding pride in service while redefining identity

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, please go to ahealthyshift.com or follow the links 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 😊

We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp from adrenaline to deep, restorative rest. We keep it simple, practical and repeatable so you can fall asleep faster and stay asleep longer.

• identifying the real issue as shutdown, not insomnia
• difference between melatonin sleep and exhaustion collapse
• why consistency trains the nervous system
• how dim light signals safety and night
• 4‑7‑8 breathing to switch off fight or flight
• removing stimulation to avoid operational mode
• progressive relaxation to drop muscle and neural tension
• building a nightly pattern that expands deep sleep
• practical recap of the SLEEP routine

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

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.

_______________________