Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.
Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.
After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.
Because they don't have to be.
Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.
If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.
Each episode explores topics including:
• Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces
This isn't another podcast offering generic health tips.
It's a podcast about changing the future of shift work.
Because healthier people create stronger teams.
Stronger teams build better organisations.
And it all starts by understanding how to work with biology, not against it.
It doesn't have to be this way.
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Données mises à jour le 11/11/2026
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Managing shift work stress isn't easy when you're constantly looking after other people. But when was the last time you stopped during a busy shift to check how you're actually feeling?
For nurses, police officers, paramedics, emergency dispatchers and other shift workers, demanding workloads and unpredictable situations can mean moving from one stressful task to another without much opportunity to recover.
In this episode of A Healthy Shift, I draw on my 40 years of policing experience to explore how workplace stress can build throughout a shift, why we sometimes overlook the warning signs, and how taking small moments for ourselves may support our wellbeing.
We'll explore recognising physical signs of stress, the guilt many shift workers feel about taking breaks, and why simple breathing exercises may help us feel calmer during demanding moments.
We'll also discuss why managing shift worker fatigue and stress isn't just an individual responsibility. Proper breaks, manageable workloads and organisational support still matter.
You don't necessarily need twenty minutes or a complicated relaxation routine to begin paying attention to how you're feeling.
Sometimes it starts with a moment of awareness.
I'll also introduce my upcoming free 2 In / 3 Out breathing guide, developed to give shift workers a simple, practical tool for stressful moments.
If you know a shift worker who spends their entire day looking after everyone else, share this episode with them.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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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[426] – Dead Tired, But Wide Awake? Why Shift Workers Can't Switch Off
You've just finished a long, demanding shift. You're absolutely exhausted, all you want to do is get home and sleep, but the moment your head hits the pillow, your mind decides it's time to wake up.
Sound familiar?
In this episode of A Healthy Shift, I explore why so many shift workers struggle to switch off after work, even when they're desperate for sleep.
Drawing on my 40 years of shift work experience, we look at how stress, circadian timing, light exposure and caffeine can all contribute to that frustrating feeling of being physically exhausted but mentally wide awake.
I'll also explain why the transition from work to home matters and how simple breathing techniques may help you settle after a demanding shift.
Because being exhausted doesn't always mean your body is ready for sleep, and understanding what's happening is an important first step towards better recovery.
I'll also introduce 1 In, 2 Out, my upcoming breathwork resource designed to help shift workers manage those challenging moments before, during and after work.
If you know someone who regularly gets home exhausted but struggles to sleep, share this episode with them. It might be exactly what they need to hear.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
[425] – You're There for Everyone Else, But Who's Looking After You?
You spend your working hours looking after other people, then come home to family, household responsibilities and everything else life throws at you. But somewhere along the way, when did you stop making time for yourself?
In this episode of A Healthy Shift, I explore something I see regularly among shift workers. People who are incredibly good at caring for everyone around them but have gradually pushed their own health, sleep, recovery and enjoyment of life to the bottom of the list.
After more than 40 years of working shifts, I understand how easily this can happen. We talk about why time off doesn't always mean recovery, the pressure to do everything, and how small, realistic changes can help you reclaim some time for yourself without adding another burden to your day.
Because looking after yourself isn't selfish. It's about having enough time and energy to enjoy the life you're working so hard for.
If this sounds familiar and you'd like some practical help, I offer one-off consultations and ongoing coaching tailored to your roster and circumstances through ahealthyshift.com or by following the links below
And if you know someone who is always looking after everyone else, please share this episode with them. They might really need to hear it.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
Shift Work Champions™:
[424] – The Hidden Freedom of Shift Work | Why Monday to Friday Isn't for Everyone
Who decided that Saturday and Sunday had to be the best days of the week?
After more than 40 years of shift work, one of the things I genuinely loved was the freedom of having time off when everyone else was working.
In this episode of A Healthy Shift, I'm continuing our positive shift work series by exploring the benefits of weekday time off, quieter gyms, uncrowded shops, family opportunities and having time for yourself before heading to work.
Of course, shift work comes with challenges and sacrifices, but there are also some wonderful lifestyle advantages that rarely get talked about.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
In this morning's chat with Tony McManus on 3AW Australia Overnight, we took a lighter look at shift work and some of the benefits that often get overlooked.
From quieter roads and fewer bosses to the friendships and funny moments that make night shift memorable, listeners shared what they love about working outside the usual 9 to 5.
We also talked about the importance of consistent sleep routines, my recent trip to beautiful Port Fairy, and my November swimming challenge raising funds for the National Breast Cancer Foundation.
A great morning of conversation, plenty of laughs, and a reminder that while shift work has its challenges, there are plenty of positives worth celebrating.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
After more than 40 years of working shifts, some of my greatest memories aren't about the work itself. They're about the people I worked alongside.
In this episode of A Healthy Shift, I'm continuing our positive look at shift work by reflecting on the friendships, laughter, unforgettable characters and shared experiences that made even the toughest shifts enjoyable.
Whether you've worked in policing, nursing, emergency services or any other 24/7 workplace, you'll understand that some colleagues become much more than just people you work with.
And sometimes, it's only when we move on that we realise just how much those relationships meant.
Know someone who made your working life better? Forward them this episode and share a favourite memory. You might just make their day.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
The Funny Side of Shift Work: Things Only Shift Workers Understand
If you've ever woken up and had absolutely no idea what day it is, eaten breakfast at three in the afternoon or tried explaining to someone why being home during the day doesn't mean you're available, this episode is for you!
After more than 40 years working shifts with Victoria Police, I've experienced just about every strange, funny and frustrating situation that comes with living outside the traditional nine-to-five world.
And I reckon there are some things that only another shift worker will ever truly understand.
In this episode of A Healthy Shift, we're taking a break from the usual conversations about sleep deprivation, fatigue and the health challenges of night shift work.
Instead, we're having a bit of fun with the lighter side of shift work life.
From the absolute joy of having a Tuesday off while everyone else is working, to the challenge of organising a social gathering around six different rosters, shift workers really do live in a world of their own.
And then there's the classic question after you've finished a night shift.
"You're home today, aren't you? Can you just help me with something?"
If you know, you know!
In this episode, we talk about:
Why shift workers sometimes have no idea what day it is.
The beauty of having weekdays off while everyone else is working.
Why being home after night shift doesn't mean you're available.
Eating meals at times that confuse everyone else.
The logistical nightmare of organising a social life around rotating rosters.
Working weekends, Christmas and public holidays.
The friendships, humour and shared experiences that make shift work memorable.
[420] - Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks About
Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks About
Shift work gets plenty of negative attention. Poor sleep, fatigue, disrupted routines and the challenges of working outside normal hours. But after more than 40 years working shifts with Victoria Police, there were things about shift work that I absolutely LOVED.
And I reckon we don't talk about them nearly enough.
In this episode of A Healthy Shift, I'm changing the conversation and sharing the positive side of shift work that often gets overlooked.
One of the biggest benefits for me was being able to do ME before my job got whatever was left.
Working afternoon shifts meant I could get to the gym, go swimming, enjoy an early walk in the daylight, organise appointments, prepare meals and get things done before heading to work.
I'd already looked after myself, and that made me happier to turn up to work.
I also loved the freedom of having weekdays off, avoiding the weekend crowds and not having to squeeze my entire life into Saturday and Sunday.
Of course, shift work comes with genuine health challenges. We can't ignore the effects of disrupted sleep, circadian rhythms and fatigue. But recognising those risks doesn't mean we can't appreciate the benefits.
In this episode, we explore:
Why afternoon shifts were one of my favourites.
The freedom of getting things done before starting work.
The benefits of having weekdays off.
Why putting yourself first can change how you feel about going to work.
How to make the most of your roster through sleep, daylight, movement and nutrient timing.
Why we need more positive conversations about shift work.
Whether you're a nurse, police officer, paramedic, emergency services worker, FIFO worker or anyone working a rotating roster, permanent nights or afternoon shifts, this episode offers a different perspective on shift work life.
[419] - Part 5 - What Does a Shift Work Capable Organisation Actually Look Like?
Across the last few episodes, I’ve talked about what I believe is missing in the way many organisations support their shift-working workforce. In this episode, I want to turn that conversation around and look at what we could actually build instead.
What does a shift-work-capable organisation look like?
For me, it isn’t an organisation where nobody gets tired, nobody struggles with nights, and we somehow remove the biological challenges of working around the clock. That isn’t realistic.
It’s an organisation where people are given more than a roster. They’re given the education to understand what that roster is asking of their biology and practical strategies to help them manage it.
In this episode, I explore what that could look like from the moment someone joins a 24/7 workforce: shift-work-specific education, advice that reflects the reality of their actual roster, leaders who understand the demands their people are facing, and credible knowledge that remains available where the shift work actually happens — including at 3 am.
I also discuss the role of developing people from within the workforce who understand the roster, workplace and culture because they live it themselves. Not as clinicians or workplace health experts, but as educated Shift Work Champions™ who can help keep good conversations and credible information alive while understanding the boundaries of their role.
Importantly, building capability isn’t something an organisation does once and considers finished. It means continuing to listen to the workforce, learn what’s working, identify what isn’t, and review, refine and expand the approach over time.
My vision is simple: I want us to reach a point where handing someone their first shift-work roster without also teaching them how to manage it seems completely outdated.
We may never remove the challenges of shift work, but I believe we can become much better at preparing and supporting the people we ask to do it.
[418] - Part 4 - What Happens After the Shift Work Seminar?
Bringing someone into your organisation to educate your shift-working workforce can be incredibly valuable. I’ve seen firsthand what happens when people finally understand why they’re struggling with sleep, fatigue, light exposure, caffeine, eating overnight and recovery around their roster.
But there’s another question I think organisations need to ask:
What happens after the seminar?
In this episode, I explore the difference between creating awareness and building genuine internal shift work capability.
A great education session can change the way people think, challenge some of the myths that have existed around shift work for decades and give workers practical strategies they can start using immediately. But people return to work, rosters continue, new employees arrive, managers change and, over time, that initial awareness can fade.
That doesn’t mean the education failed. It means education needs somewhere to go.
I discuss why workforce education should be viewed as the beginning rather than the entire solution, why practical application around the actual roster matters, and how developing the right people from within the workforce can help credible shift work knowledge remain accessible long after the external educator has left.
Because one of the principles that sits at the heart of Shift Work Champions™ is:
If the knowledge leaves the room with the educator, you only rented it.
The real opportunity is to move from delivering education to building capability — something that can be reinforced, reviewed, refined and sustained from within the organisation.
Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.
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.
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.
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.
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.
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.
_______________________
Whether you're a nurse, police officer, paramedic, firefighter, FIFO worker or anyone working night shifts, afternoon shifts or rotating rosters, there's a good chance you'll recognise yourself in this episode.
Shift work certainly comes with challenges, but it also brings some unique experiences, great friendships and plenty of stories worth laughing about.
After four decades of shift work, there are things I don't miss. But there are also plenty of things I look back on with a smile.
And sometimes, it's good to remind ourselves that shift work isn't all doom and gloom.
Now, I want to hear from YOU!
What's something funny, strange or completely ridiculous about shift work that only another shift worker would understand?
Follow the link "Text me what you thought of the show" and let us know
I reckon there are some absolute crackers out there!
And if this episode made you smile, share it with a workmate. Especially the one who never knows what day it is!
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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.
_______________________
After four decades of working shifts, I can tell you it wasn't all doom and gloom. There were some bloody good benefits too!
Now I'd love to hear from you.
What's YOUR favourite shift to work? Days, afternoons or nights? And why?
Hit the link "Text me what you thought of the show" and let me know
And if you know another shift worker who genuinely loves their roster, share this episode with them.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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.
_______________________
Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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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