Explore every episode of the podcast A Healthy Shift | The Shift Work Podcast

Text me what you thought of the show 😊

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.

Because your health and wellbeing matter too.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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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.

What's your favourite thing about working shifts?

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

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.

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!

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 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.

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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

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.

Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

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.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Who actually owns shift worker health inside a 24/7 organisation?

Is it Health and Wellbeing? Safety? HR or People and Culture? Operations? Leadership? Or does responsibility ultimately sit with the individual shift worker?

In this episode, I explore why I think that question is so important — and why the answer often isn’t as clear as organisations might expect.

Shift work doesn’t fit neatly into one department. Fatigue might become a safety issue. Unplanned absence becomes an operational issue. Overtime and backfill have a financial impact. Someone struggling with their health may need wellbeing support, while someone eventually leaving the roster becomes a retention and recruitment issue.

The consequences can appear across the organisation, while the person experiencing all of it is standing there at 3 am trying to get through their shift.

I believe shift workers absolutely have personal responsibility for their own health and behaviours. But I also believe we can’t expect people to manage what they’ve never been taught to understand.

That’s why I think organisations need to look beyond who “owns” shift worker health and ask a slightly different question: who owns the responsibility for building shift work capability?

I discuss what proactive shift work education could look like, why credible knowledge needs to exist where the shift work actually happens, and the opportunity to develop people from within the workforce who understand the roster, workplace and culture because they live it themselves.

This isn’t about replacing leaders, health professionals, fatigue systems or existing workplace support. It’s about building an additional layer of sustainable shift work capability from within.

Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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’re very good at teaching people how to do their job. But are we teaching them how to manage their life around when we’re asking them to do that job?

In this episode, I explore what I believe is one of the biggest capability gaps inside 24/7 organisations: we give people a roster, train them in policies, procedures, systems and safety, and then largely leave them to work out the biological demands of shift work for themselves.

I spent more than 40 years working 24/7 shifts, and I know exactly what that can look like. You learn through trial and error, copy what the people around you are doing and gradually develop your own way of surviving nights. But with what we now understand about circadian biology, sleep, light exposure, caffeine, movement and nutrient timing, I believe we can do much better than simply expecting people to “work it out”.

I also discuss why having a fatigue management policy isn’t the same as teaching someone how to manage fatigue, and why generic health and wellbeing advice often fails to account for the realities of a shift-working life.

Most importantly, I look at what happens after that initial education. A great seminar can create awareness and start important conversations, but if we want that knowledge to remain within the organisation, we need to think beyond the room and begin building genuine internal shift work capability.

Because giving someone a roster tells them when to work. It doesn’t teach them how to shift work.

Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

This morning I joined Tony McManus on Australia Overnight for a conversation that went somewhere I think we need to go more often.

What is shift work like for the people waiting at home?

The conversation started with a powerful email from the wife of a retired police officer who had worked shifts for more than 42.5 years. She spoke about lying awake waiting to hear his car pull into the driveway, the impact his shifts had on their daughter, and how some of those effects have remained even after his retirement.

It really struck a chord with me.

For more than 40 years, I was the shift worker. But my family lived that roster too.

Tony and I talked about the impact shift work can have on partners and children, the anxiety of waiting for someone to get home safely, and the way working nights can disconnect you from normal family life.

We also heard from listeners across nursing, ambulance, policing and transport who shared their own experiences.

And that led us into a much bigger discussion.

We train people extensively to do their jobs. We teach them the equipment, policies, procedures and safety requirements.

Then we hand them a roster requiring them to work against their biology, often without properly teaching them how to manage it.

How to sleep. How to manage light. When to eat. How to move. How to manage fatigue. And how to build some sort of normal life around an abnormal working schedule.

After more than 40 years of frontline shift work, this is the gap I am now trying to change.

This was a great conversation about shift work, fatigue, family life and why we need to do much more to support the people who keep Australia running around the clock.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

What does it cost an organisation to educate its shift-working workforce?

That's an easy number to see. It appears on a proposal, gets allocated to a budget and requires someone to approve it.

But there's another number that's much harder to see: what does it cost NOT to educate your shift workers?

In this episode, I explore the hidden organisational cost of leaving employees to navigate the biological demands of shift work largely through trial and error.

From fatigue and presenteeism to unplanned absence, overtime, backfill, retention, operational performance and workforce risk, the cost doesn't necessarily disappear because an organisation chooses not to invest in education. It may simply show up somewhere else.

I also explain why workforce education should be the beginning rather than the end — and why A Healthy Shift developed the Shift Work Champions™ Enterprise Framework to help organisations build sustainable internal shift work capability.

Learn more about Shift Work Champions™ and download the updated Executive Brief using the link below.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Can You Actually Adapt to Night Shift?

“I’ve been doing night shift for years. My body is used to it.”

But does feeling comfortable working nights mean your biology has actually adapted?

In this episode, I explore the important difference between becoming experienced at working night shift and true circadian adaptation. He explains why our internal body clock doesn’t automatically adjust to a roster, why daylight and days off can make complete adaptation difficult, and why even permanent night workers may still experience circadian disruption.

The goal isn’t to fear night shift or believe there’s nothing you can do. It’s to better understand your biology so you can make more informed decisions around sleep, light exposure, movement, nutrient timing and recovery.

It doesn’t have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

The First Day Off After Night Shift — What Should You Actually Do?

You’ve finished your final night shift and now you need to transition back to days. So, what’s the best way to approach that first day off?

In this episode, I explain why the sleep after your final night shift may need to serve a different purpose from the sleep between consecutive nights. He explores recovery sleep, daylight, movement and meal timing, and how each can help support the transition back towards a daytime routine.

Most importantly, this isn’t about following a perfect formula. It’s about understanding what you’re trying to achieve, prioritising safety and recovery, and finding a strategy that works with your roster and your life.

It doesn’t have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Nobody Taught You How to Work Shifts — And That’s the Problem

Shift workers are trained to do their jobs, but how many are actually taught how to work shifts?

In this episode, I explore one of the biggest gaps in 24/7 workplaces: understanding the biological reality of working when the body expects to sleep and trying to recover when the rest of the world is awake.

Drawing on more than 40 years of frontline shift work, I discuss why generic health advice often fails shift workers, the importance of understanding sleep, daylight, movement and nutrient timing, and why different rosters require different strategies.

Because good shift work education shouldn’t just give people rules. It should help them understand why, so they can make better decisions around the roster and life they actually live.

It doesn’t have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Night shift doesn’t only disrupt when you sleep. It can completely change when you eat.

One day you’re eating dinner at six in the evening. The next, you’re having a main meal at two in the morning, eating breakfast after work and then trying to return to daytime meals on your days off.

Researchers call this “eating jet lag”: the difference between the timing of your eating window on workdays and days off.

In this episode, I examine a new study involving more than 104,000 adults. Among the male participants, each additional hour of eating jet lag was associated with a 14% higher risk of cardiovascular disease and a 21% higher risk of coronary heart disease. No significant association was detected among women.

This was an observational study and it was not conducted specifically in shift workers, so it cannot prove that changing meal times causes cardiovascular disease. But it raises an important question for anyone whose roster repeatedly shifts their eating across the day and night.

I also discuss a 2025 randomised laboratory trial examining daytime-only eating during simulated night work. The study found that people who ate across the day and night experienced changes in several cardiovascular risk markers. These changes were not seen in the daytime-eating group.

The trial was small and involved healthy people who were not actual shift workers. It does not prove that every night worker should fast throughout their shift. However, it adds controlled evidence that meal timing can influence how the cardiovascular system responds to circadian disruption.

In this episode, I cover:

• What eating jet lag means
• Why shift workers may experience large changes in meal timing
• How food helps regulate clocks throughout the body
• What the latest cardiovascular research found
• The important limitations of both studies
• Why overnight grazing can extend your eating window
• How to create more consistent meal-timing anchors
• Why workplaces share responsibility for supporting healthier eating patterns

The aim is not to create a perfect eating schedule. It is to understand your current pattern and reduce unnecessary changes where your roster and personal circumstances allow.

Start by recording the times of your first and last calories across several shifts and days off. That includes meals, snacks, energy drinks, soft drinks and milk or sugar added to coffee.

Your roster may force you to work against your biological clock. But with some planning, it does not have to control every part of when you eat as well.

If this episode helps, share it with a colleague who works nights.

Learn more about evidence-based shift work education, coaching and workplace programs at A Healthy Shift.

Scientific references

1. Le Folcalvez, X., Obeid, E., Palomar-Cros, A., et al. (2026). Eating jetlag based on meal timing discrepancies and risk of cardiovascular disease using the prospective cohort NutriNet-Santé. Communications Medicine, 6, 453.
2. Chellappa, S. L., Gao, L., Qian, J., et al. (2025). Daytime eating during simulated night work mitigates changes in cardiovascular risk factors: Secondary analyses of a randomized controlled trial. Nature Communications, 16, 3186.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Is night shift bad for your health?

The research linking night shift work with circadian disruption, poor sleep, metabolic dysfunction and increased long-term health risks gives us good reason to take the question seriously.

But there’s an important part of the night shift conversation that often gets missed.

In this episode of A Healthy Shift, I look at two issues every night shift worker should understand.

First, feeling good on permanent night shift does not necessarily mean your body has biologically adapted to working at night. Research examining permanent night workers found that complete adjustment of the circadian melatonin rhythm was rare. You can become very good at functioning on night shift without becoming fully circadianly aligned to it.

Second, what happens when we actually teach shift workers how to work with their biology?

Shift workers are trained extensively to do their jobs, but very few are properly taught how to manage sleep after night shift, light exposure, caffeine timing, meal timing, movement and recovery around a 24/7 roster.

That distinction matters.

Night shift creates a biological challenge. But that doesn't mean every additional behaviour that makes night shift harder is unavoidable.

In this episode, I discuss circadian misalignment and permanent night shift, why feeling adapted isn't necessarily biological adaptation, what night shift research can and cannot tell us, and how sleep, daylight, artificial light at night, caffeine, movement and nutrient timing can influence the experience of working nights.

Most importantly, this isn't about pretending we can make night shift biologically harmless.

It's about bridging the gap between circadian science and the reality of the person working at 3am.

Because millions of nurses, police officers, paramedics, emergency service workers, factory workers, miners, transport workers and other 24/7 employees can't simply stop working nights.

They deserve more than being told, “Night shift is bad for you.”

They deserve to be taught how to do it better.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

What if some of the biggest stressors in your life don’t actually feel like stress?

For shift workers, stress isn’t only a difficult boss, a busy shift, financial pressure or feeling overwhelmed. Your body can be dealing with physiological stress even when you feel perfectly fine.

In this episode of A Healthy Shift, I look at the stress we often don’t recognise.

Working through the biological night. Circadian misalignment. Artificial light at night. Scrolling on your phone when your body is expecting darkness. Poor or mistimed sleep. Eating at times your metabolism isn’t expecting food. And the metabolic consequences that can develop over time.

I also explore visceral fat and why the conversation about weight needs to go beyond appearance. Excess visceral adipose tissue is biologically active and is associated with inflammation, insulin resistance and increased cardiometabolic risk.

But not all hidden stress is biological.

What happens when the way you’re living no longer reflects what you say matters to you? When your limited time away from shift work is being spent on obligations, relationships or priorities that don’t align with your personal values?

In this episode:

•  Why feeling relaxed doesn’t necessarily mean your body isn’t under physiological strain 
•  How shift work can create circadian misalignment 
•  Why artificial light at night matters 
•  How daylight helps anchor the circadian system 
•  The relationship between sleep, metabolic health and shift work 
•  Why visceral fat is about more than body size or appearance 
•  How our relationships, priorities and personal values can contribute to stress 
•  Why some shift work stress becomes so normal that we stop noticing it 
•  Practical areas where you can reduce unnecessary load without trying to eliminate stress altogether 

The question to take away from this episode isn’t simply:

“Do I feel stressed?”

It’s:

“What is my body having to deal with?”

Because when something has become normal, that doesn’t necessarily mean it has become biologically harmless.

It doesn’t have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Stop Replacing Shift Workers. Start Asking Why They're Leaving.

If your organisation is constantly recruiting shift workers to replace the people who are leaving, there may be another question worth asking:

Why are they leaving in the first place?

Staff turnover in 24/7 workplaces can have many causes, including leadership, pay, career opportunities, workload, workplace culture and personal circumstances. But there is another factor leaders should consider.

How much is the experience of living around shift work contributing to good people eventually saying, "I can't keep doing this"?

In this episode of A Healthy Shift, I draw on more than 40 years of frontline shift work to explore the connection between shift work, chronic fatigue, work-life balance and employee retention.

Sometimes people don't leave because they hate their profession. They leave because they're exhausted by the life that has developed around it.

Poor sleep becomes normal. Days off become recovery days. Exercise disappears. Relationships become harder to maintain. Friends stop seeing each other. Family time suffers. And eventually a worker who once loved their job starts questioning whether they can continue living this way.

For organisations struggling with staff turnover, unplanned leave, fatigue and morale, recruitment is only one side of the equation.

Retention requires asking what is happening to the people you already have.

I explain why helping shift workers understand sleep, daylight, movement, nutrient timing and fatigue management can give them greater control over life around their roster.

And importantly, the goal isn't simply to make people better at working.

It's to help shift workers have more energy to do the things they love outside work.

Because when shift workers have more energy outside their shift-working life, they're in a better position to thrive within it.

This final episode in the four-part Shift Work Champions™ series also brings together the Enterprise Framework: workforce education as the foundation, followed by developing Shift Work Champions™ to help build sustainable internal shift work capability.

Shift Work Champions™ won't solve every cause of employee turnover. But if the experience of working shifts is contributing to good people struggling or considering leaving, it's a factor worth addressing.

In this episode

•  Why constantly recruiting doesn't necessarily solve a retention problem 
•  The difference between leaving a profession and leaving the life surrounding shift work 
•  How chronic fatigue can affect life outside work 
•  Why days off can gradually become recovery days 
•  The relationship between shift work education and sustainable work-life balance 
•  Why generic 9-to-5 health advice often doesn't fit 24/7 workers 
•  The role of sleep, daylight, movement and nutrient timing 
•  Why "Control the Controllable" matters for shift workers 
•  Moving workplace wellbeing from reactive support towards preventative education 
•  How Shift Work Champions™ builds internal shift work capability 
•  Why employee retention has to consider the human being behind the turnover statistic 

If you're a CEO, operational leader, People & Culture leader, HR professional or wellbeing manager dealing with staff turnover in a 24/7 workforce, ask yourself:

How much of our retention problem is connected to the way our people are experiencing life around shift work?

Learn more about Shift Work Champions™ and the Enterprise Framework below

"Because it doesn't have to be this way."

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 join Tony McManus on 3AW’s Australia Overnight for a lively conversation about the “pub test,” government spending, Victoria’s debt and the pressure facing police, nurses, paramedics and teachers.

We also bring the conversation back to shift work health, including a practical overnight food option that can provide protein without a heavy meal.

Then we speak with Antony from Runway Pickleball about why pickleball is growing so quickly in Australia. 

We discuss how easy it is to learn and how it can help shift workers and first responders stay active, have fun and build social connection outside work.

REGISTER YOUR INTEREST FOR OUR EMERGENCY SERVICES PICKLEBALL

https://link.systemisedtoscale.com/widget/form/uAiPmaNrpwP4I3V5hYDF

You can find Runway Pickleball at runwaypickleball.playbypoint.com/

Runway Pickleball - 8 Sabre Ct, Tullamarine VIC 3043

To learn more about my evidence-based support for shift workers and Shift Work Champions™ framework, visit ahealthyshift.com

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

What If Your Shift Work Expert Was Already on Shift?

Who does a shift worker turn to at 2am when they're exhausted, struggling with night shift and wondering how much longer they can keep doing it?

Usually, it's the person working beside them.

That conversation might contain years of experience. But it can also contain outdated advice, workplace myths or the familiar response: "That's night shift. You'll get used to it."

What if that conversation could be different?

In this episode of A Healthy Shift, I explain the thinking behind Shift Work Champions™ and why building internal shift work capability could change the way 24/7 organisations support their people.

Following more than 40 years of frontline shift work, I understand that the people employees already trust are often working right beside them. They know the roster, the workplace, the pressures, the culture and what actually happens at 2am.

Shift Work Champions™ builds on that existing trust by developing selected employees with deeper shift work education, clear boundaries, practical resources and ongoing support.

They aren't doctors, psychologists, nutritionists or workplace health police. And they're not there to replace existing health, safety or wellbeing services.

They're educated peers who can help keep good shift work conversations alive after the initial workforce training has finished.

This episode explores the difference between bringing expertise into an organisation and building capability within it. I explain why workforce education provides the foundation, while Shift Work Champions™ can help reinforce that knowledge on shift, in the workplace and in real time.

Because if all your shift work knowledge disappears when the external educator walks out the door, what happens next?

In this episode

•  What a Shift Work Champion™ actually is 
•  What a Champion is not 
•  Why shift workers often turn to trusted colleagues for advice 
•  The difference between external expertise and internal capability 
•  Why lived workplace context matters 
•  How Champions reinforce shift work education 
•  The importance of scope, boundaries and appropriate referral 
•  Why selecting the right Champions isn't simply about choosing the "healthiest" employees 
•  How internal capability can help education survive staff turnover 
•  Why Champions need development and ongoing support 
•  How everyday conversations can influence workplace culture 
•  Why the goal is capability rather than dependency on an external provider 

If you're responsible for employee wellbeing, fatigue management, People & Culture, HR or a 24/7 operational workforce, consider one question:

Who are the people your workers already trust?

Your future Shift Work Champions™ may already be on shift.

Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.

Because it doesn't have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Your Shift Workers Don't Need More Motivation. They Need Understanding.

Are your shift workers really unmotivated, or have they simply never been taught how to work shifts properly?

Many 24/7 organisations invest in employee wellbeing, fatigue management and health education, yet still struggle with chronic fatigue, unplanned leave, poor morale and staff turnover.

The problem may not be motivation.

In this episode of A Healthy Shift, I challenge the idea that exhausted shift workers simply need more discipline, better habits or another wellbeing initiative.

After more than 40 years of frontline 24/7 shift work, I have seen how often people are placed onto night shifts, rotating rosters and long shifts without ever being taught how those working hours affect their biology.

We train people to do their jobs. But who teaches them how to build a healthy life around the hours they're required to work?

I explain why understanding must come before behaviour change, why generic 9-to-5 health advice often fails shift workers, and why overwhelming already-fatigued employees with more tasks can make the problem worse.

I also introduce the four biological signals at the foundation of A Healthy Shift: sleep, daylight, movement and nutrient timing, and explain why simple education around these areas can give shift workers greater control over the things they can actually influence.

The episode also explores an important principle for both workers and organisations:

Education enables responsibility.

An employer can't go home with a worker and make them sleep, exercise or prepare their meals. But expecting people to successfully manage the biological challenges of 24/7 work without first educating them is a very different matter.

This is where Shift Work Champions™ builds on workforce education by helping organisations develop internal shift work capability, keeping practical, evidence-based conversations alive on shift and in real time.

If you're responsible for a 24/7 workforce and you're dealing with fatigue, burnout, unplanned leave, staff turnover or employees struggling with their roster, perhaps the question isn't:

"How do we motivate our people?"

Perhaps it's:

"Have we ever properly taught them how to work shifts?"

Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.

Because it doesn't have to be this way.

In this episode

•  Why motivation isn't necessarily the problem in fatigued workforces 
•  Why shift workers need understanding before behaviour change 
•  The problem with applying generic 9-to-5 health advice to 24/7 workers 
•  Why explaining the "why" makes practical strategies easier to implement 
•  Sleep, daylight, movement and nutrient timing as biological signals 
•  Why A Healthy Shift teaches "Control the Controllable" 
•  The difference between individual and organisational responsibility 
•  Why education enables responsibility 
•  How Shift Work Champions™ can reinforce education inside the workplace 
•  Building internal shift work capability rather than relying on one-off wellbeing initiatives

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Why One-Off Shift Work Training Isn't Enough for 24/7 Workforces

What happens after your workplace shift work training ends?

A seminar can create awareness. It can give shift workers those important lightbulb moments where they finally understand why they struggle with sleep, fatigue, nutrition, recovery and life around a 24/7 roster.

But what happens three weeks later? Three months later? Or when a new employee starts six months later?

In this episode of A Healthy Shift, I explore why one-off shift work training should be the beginning of an organisation's strategy, not the end.

After more than 40 years of frontline 24/7 shift work, I believe most shift workers aren't lacking motivation. They've simply never been properly educated about how working outside conventional hours affects their biology or what they can practically do about it.

I discuss the difference between providing information and building internal shift work capability, why education enables individual responsibility, and why expecting chronically fatigued workers to remember and implement everything from a single wellbeing session is unrealistic.

I also explain the thinking behind Shift Work Champions™: educating the broader workforce, then developing people within the organisation who can help keep those conversations alive on shift, in the workplace and in real time.

If your organisation is dealing with shift worker fatigue, high staff turnover, unplanned leave, poor morale or a workforce struggling with the demands of 24/7 work, this episode asks an important question:

What happens after the training?

Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.

Because it doesn't have to be this way.

In this episode

•  Why one-off shift work training has limitations 
•  Why most shift workers were never taught how to work shifts 
•  The difference between workforce education and internal capability 
•  Why fatigue isn't simply a motivation problem 
•  Why education enables responsibility 
•  What Shift Work Champions™ are, and what they are not 
•  How organisations can keep shift work education alive after the educator leaves 
•  Why sustainable shift work support needs to extend beyond another wellbeing presentation

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Could creatine monohydrate help night-shift workers maintain cognitive performance when they’re tired and sleep-deprived?

Creatine is best known for its role in strength, muscle and exercise performance. But a growing area of research is examining something very different: creatine, the brain, and sleep deprivation.

And this could have implications for people who work through the night.

In this episode of A Healthy Shift, I look at new research investigating whether creatine supplementation can reduce some of the decline in cognitive performance that occurs during sleep deprivation.

A 2026 randomised, double-blind crossover study put healthy adults through 21 hours of sleep deprivation and found that a single dose of creatine monohydrate reduced deterioration in several measures of cognitive performance.

But does that mean shift workers should start taking creatine before night shift?

Not so fast.

I break down what the research actually shows, where the evidence is still lacking and why we cannot assume that results from experimentally sleep-deprived healthy adults will automatically apply to nurses, paramedics, police, emergency services, transport workers and others working night shift.

In this episode, you'll learn:

• Why creatine isn't just about muscle and exercise performance
• The role of creatine and phosphocreatine in cellular energy availability
• What happens to cognitive performance during sleep deprivation
• What the new 2026 creatine and sleep deprivation study found
• Why earlier research from 2006 and 2024 also matters
• Why creatine may become more interesting when the brain is under metabolic stress
• What the research could mean for night shift workers
• Why the current evidence does NOT prove creatine improves night shift performance
• The difference between experimental creatine doses and typical daily supplementation
• Why creatine should never be viewed as a replacement for sleep
• What research we still need specifically in real-world shift workers

The evidence around creatine and sleep deprivation is promising, but it remains preliminary.

A 2026 systematic review identified only five eligible studies examining creatine supplementation during acute sleep deprivation. While the overall findings were favourable, researchers concluded that more high-quality research is needed.

For shift workers, the question is an important one.

Could creatine monohydrate eventually become another tool for supporting cognitive performance when the sleep-deprived brain is being asked to perform during the biological night?

We don't have a definitive answer yet.

But it's a question worth investigating.

Listen to the full episode for an evidence-based look at creatine, night shift, sleep deprivation, fatigue and cognitive performance without getting ahead of the science.

Scientific references and further reading are available with the accompanying blog at ahealthyshift.com

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Night Shift Health: Blood Tests, Nutrition, Creatine & the Best Diet for Shift Workers

What should shift workers be doing to protect their health when working nights, rotating rosters and irregular hours?

In this episode of A Healthy Shift | Shift Work Podcast, I join Tony McManus on 3AW Australia Overnight to answer real questions from people working around the clock.

I explain why regular health checks and blood tests are worth discussing with your doctor, particularly when ongoing fatigue can easily be dismissed as “just shift work.” The conversation covers markers and issues including blood glucose, HbA1c, vitamin D, iron, thyroid function and the importance of establishing your own health baseline. 

We tackle one of the biggest questions shift workers ask: what is the best diet for night shift?

Rather than another restrictive fad diet, I discuss why a sustainable way of eating matters, the evidence supporting a Mediterranean-style eating pattern, and why food timing becomes particularly important when working through the biological night.

The discussion also explores why daylight is such an important biological signal, how our modern indoor lifestyle can work against our circadian rhythm, and why I describe getting your exposure to light and darkness right as your “light diet.”

Plus, listeners call in with their own experiences of night shift, rotating rosters, early starts, nutrition and fatigue. I discuss creatine monohydrate and the growing interest in its potential role beyond the gym, including cognition during periods of sleep deprivation. 

In this episode:

•  Why shift workers should consider regular health checks and blood tests 
•  Why feeling tired shouldn't automatically be blamed on shift work 
•  Blood glucose, HbA1c and metabolic health 
•  Vitamin D, iron and thyroid considerations 
•  Why eating at 2am is biologically different from eating at 2pm 
•  Night shift snacking and food availability 
•  The best sustainable diet for shift workers 
•  Mediterranean-style eating 
•  Why daylight matters to circadian health 
•  My “light diet” 
•  Creatine monohydrate, fatigue and cognition 
•  Sleep, sleep apnoea and other reasons shift workers may struggle 
•  Practical lessons from long-term shift workers who call the show 

Whether you work permanent night shift, rotating shifts, early mornings or irregular hours, this episode is about understanding what your body is dealing with and making practical decisions that fit the life you actually live.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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If you've worked shifts for any length of time, you've probably heard someone say:

"Don't worry... you'll get used to it."

I'm about to explain why this is the biggest myth in shift work.

In this episode, I explore why your body never truly "gets used" to night shift and explain the difference between simply surviving your roster and genuinely thriving.

Drawing on over 40 years of frontline 24/7 shift work with Victoria Police, combined with years of study in circadian biology and chrononutrition, I explains why so many shift workers blame themselves for feeling exhausted, struggling to sleep, gaining weight or feeling like they're constantly running on empty.

The good news?

There is nothing wrong with you.
Your body is responding exactly as biology predicts it would.
Understanding that changes everything.

In this episode you'll discover:

• Why "You'll get used to it" is one of the biggest myths in shift work.
• The difference between surviving shift work and thriving.
• Why your body clock never stops working, even when your roster changes.
• Why so many shift workers feel like they're living with permanent jet lag.
• The four biological signals your body needs every day to support better health, sleep and recovery.
• Simple, practical changes you can begin making today without turning your life upside down.

Whether you're a nurse, police officer, paramedic, firefighter, corrections officer, healthcare worker or anyone working shifts, this episode will help you better understand your body and give you hope that feeling better is possible.

Ready to stop surviving and start thriving?

Every shift worker is different.
Your roster, workplace, family commitments and health goals are unique, which means generic advice will only take you so far.

If you're ready to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help.

Book your FREE One-to-One Coaching Assessment Call using the link below.

We'll discuss your roster, your biggest challenges and where you'd like to be, and I'll show you how we can build a practical plan that works for your life, not against it.

Because...

It doesn't have to be this way.

If you enjoyed this episode...

Please follow the podcast, turn on notifications, leave a review and share this episode with another shift worker who really needs to hear it

You never know who needs to hear that it doesn't have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Most shift workers already know they should sleep more, eat better, move more and look after themselves.

So why is it still so difficult?

In this episode I explore the gap between knowledge and action, why motivation isn't the answer, and why building habits that fit your roster is far more important than chasing perfection.

If you've ever felt frustrated because you know what to do but just can't seem to make it stick, this episode is for you.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Most shift workers think better health comes from finding the perfect diet or the perfect sleep routine.

But your body doesn't work that way.

It responds to biological signals.

In this episode I explain the four most important signals that influence sleep, energy, metabolism and recovery, and why improving them is often simpler than people think.

If you've ever felt overwhelmed by conflicting health advice, this episode will help you focus on what really matters.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Have you ever wondered why staying awake all night feels so much harder than staying awake during the day?

It's not because you're weak.
It's not because you're getting older.
And it's not because your body is broken.

Your body is doing exactly what it evolved to do.

In this episode, I explain why your biology is actually trying to protect you, and why understanding this changes everything.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Why Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work Champions

Description

In this week's Australia Overnight on 3AW with Tony McManus, Roger Sutherland discusses one of the biggest problems facing shift workers around the world.

Despite one in five people working outside normal business hours, most shift workers receive little or no education on how to manage sleep, fatigue, nutrition, recovery and long-term health.

Roger introduces his new Shift Work Champions™ program, a workplace model designed to provide ongoing support for shift workers long after the initial training session has finished. Rather than delivering a presentation and leaving, Shift Work Champions creates trained peer leaders within organisations who can support their colleagues in real time on shift.

The conversation also explores:

• Why shift work should be treated as a workplace fatigue risk
• The hidden biological cost of working nights
• Why "every night shift adds another line to the invoice"
• The social and family impact of shift work
• Why many night shift workers actually enjoy nights more than days
• Biphasic sleep and whether sleeping in two blocks is normal
• Practical sleep strategies including darkness, temperature and stress management
• Why workplaces need better education instead of expecting workers to simply figure it out themselves
• The growing need for organisations to better support their 24/7 workforce.
If you're a nurse, police officer, firefighter, paramedic, dispatcher, corrections officer, truck driver, train driver, miner, healthcare worker or anyone working rotating shifts or permanent night shift, this episode will help you better understand what shift work is really doing to your body and why simple, evidence-based strategies can make a significant difference.

If you're an employer with a 24/7 workforce, you'll also hear why education alone isn't enough and why ongoing support is becoming critical for reducing fatigue risk, improving wellbeing and helping retain experienced staff.

To learn more about Shift Work Champions or Roger's workplace education programs, follow the links below

If you enjoyed this episode, please follow the podcast, leave a review and share it with another shift worker. It might be exactly what they need to hear today.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

If you've worked shifts for more than a week, you've probably heard someone say:

"You'll get used to it."

But what if that's not actually true?

In this episode I share why this simple phrase shaped the way I thought about shift work for decades, and why understanding what your body is really doing changes everything.

Whether you're new to shift work or you've been doing it for 30 years, this episode might completely change the way you think about fatigue, sleep and your health.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

If You Only Change 4 Things as a Shift Worker, Make Them These

If you're working night shift, rotating rosters or long hours and constantly feeling exhausted, this episode is for you.

There is no shortage of advice for shift workers. One person tells you to buy a new mattress. Another recommends the latest supplement, wearable or sleep gadget. Before long, you're overwhelmed and wondering what actually makes a difference.

In this episode, I strip away the noise and explain the four daily habits that form the foundation of better health, better sleep and better performance for shift workers.

These are the same evidence-based principles I teach every day through A Healthy Shift, and they're designed to work with your biology, not against it.

In this episode you'll learn:

• Why sleep is about much more than simply getting enough hours.
• How daylight anchors your circadian rhythm and improves energy, mood and sleep.
• Why movement doesn't have to mean spending hours in the gym.
• How nutrient timing can improve digestion, recovery and long-term health.
• Why consistency beats perfection every time.
• Simple strategies you can start using today, no matter what roster you work.

If you've been searching for practical, evidence-based advice to help you thrive as a shift worker, this is the perfect episode to start with.

Ready to take the next step?

Every shift worker is different. Your roster, family commitments, workplace and goals are unique, which means generic advice will only take you so far.

If you'd like personalised support to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help.

Book your FREE One-to-One Coaching Assessment Call using the link below, and let's create a plan that works for your life.

Because...

It doesn't have to be this way.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Episode 393 | A Healthy Shift Podcast

For decades we've accepted fatigue, poor sleep, burnout and declining health as simply part of working shifts.

But what if we've been asking the wrong question?

In this episode, Roger Sutherland challenges one of the biggest assumptions in modern workplaces: that fatigue is the problem. Instead, he explains why fatigue is the warning sign of something much deeper—a mismatch between the way work is designed and the way human biology actually functions. 

Drawing on more than 40 years of frontline shift work with Victoria Police, years of study in nutrition, circadian biology and human performance, and experience working with thousands of shift workers, Roger shares why organisations need to move beyond traditional wellbeing programs and begin building genuine shift work capability from within. 

Whether you're a nurse, police officer, paramedic, firefighter, FIFO worker, manufacturing employee, transport operator—or a leader responsible for people working around the clock—this episode will challenge the way you think about shift work.

"Because it doesn't have to be this way"

In this episode you'll learn

•  Why fatigue is a symptom—not the underlying problem. 
•  How circadian biology affects sleep, hormones, metabolism, decision-making and recovery. 
•  Why many workplace wellbeing initiatives fail to deliver lasting results. 
•  The difference between resilience and organisational capability. 
•  Why educating shift workers is only part of the solution. 
•  How leaders can create healthier, safer and higher-performing 24/7 workplaces. 
•  Why the A Healthy Shift Shift Work Champions™ Framework was developed to create sustainable organisational change. 

Key Takeaways

✔ Fatigue is your body's alarm system—not the root cause.

✔ Human biology doesn't stop because the roster changes.

✔ Better shift work outcomes require better systems, not just stronger individuals.

✔ Education builds awareness.

✔ Capability creates lasting organisational change.

✔ It doesn't have to be this way.

Download the Executive Brief

If today's episode resonated with you and you're responsible for leading people in a 24/7 organisation, download the Shift Work Champions™ Executive Brief (see below) to learn how organisations can build shift work capability from within. 

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Why do you wake up after only three or four hours of sleep after night shift, even when you’re completely exhausted?

It’s one of the most frustrating problems night shift workers face.

In this episode, Night Shift & Sleep Specialist Roger Sutherland explains why daytime sleep is often shorter and more disrupted, the battle between sleep pressure and your circadian rhythm, and what you can do to improve your sleep after working nights.

If you struggle to stay asleep after night shift, wake too early, or can’t get enough daytime sleep before your next shift, this episode will help you understand why.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope with fatigue and circadian misalignment with almost no practical support. 

• why the US Sunshine Protection Act matters and what “permanent summer time” actually means 
• why stopping clock changes can reduce heart attacks, strokes and car accidents 
• the biological case for standard time and the risk of darker winter mornings 
• seasonal affective disorder, morning light exposure and why winter can feel tougher 
• teenage chronotypes and the messy reality of changing school start times 
• why one-off workplace keynotes do not create lasting behaviour change 
• how Shift Work Champions builds internal shift work capability in real time 
• caller experiences from trucking, farming and rotating rosters and what they reveal about fatigue 

See below for how to connect with me

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

What should you eat on night shift, and when should you eat when working nights?

If you struggle with bloating, digestive problems, weight gain, low energy or cravings during night shift, the timing of your food may be part of the problem.

In this episode, Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains why eating on night shift is about more than calories and healthy food.

You’ll learn how your circadian rhythm affects digestion and metabolism, why large meals overnight can cause problems, and how to think differently about food timing when working night shift.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Should you sleep straight after night shift, stay awake, or have a short sleep and get up?

The answer depends on one important question: are you working another night shift, or have you just finished your final night shift?

In this episode, Night Shift & Sleep Specialist Roger Sutherland explains how to recover after night shift, why your recovery strategy should change depending on your roster, and how sleep, daylight, movement and food timing can help you transition through and out of night shift.

If you work night shift, rotating shifts or irregular hours and struggle to recover after working nights, this episode will help you understand what to do when you get home.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Why can’t you sleep after night shift, even when you’re completely exhausted?

If you work night shift and struggle to fall asleep, stay asleep or get enough quality daytime sleep, this episode explains what is happening and what you can do about it.

Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains how your circadian rhythm, daylight exposure, caffeine, food timing, body temperature and sleep environment can affect sleep after night shift.

You’ll also learn practical ways to create a better post-night shift routine and improve your daytime sleep without relying on random sleep tips.

If you’re a nurse, paramedic, police officer, firefighter, emergency services worker or anyone who works overnight, this episode will help you better understand how to sleep after night shift.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 explain why night shift fatigue can stick around even after a decent sleep and why the real issue is often circadian disruption. I break down a simple four pillar system so you can reduce biological chaos and recover with less guesswork.

• sleep deprivation versus circadian misalignment and social jet lag
• why sleeping in and random recovery can backfire
• the four pillars for shift worker health: sleep, daylight, movement, nutrient timing
• practical sleep environment upgrades and routine anchors for daytime sleep
• daylight exposure as the strongest biological clock signal and why timing matters
• movement after waking as a low stress way to boost alertness
• night shift nutrition as a timing problem not just a calorie problem
• how to stop chasing tips and build repeatable systems around your roster
• picking your weakest pillar and repeating one behaviour consistently

Reach out, book that call. It’s free and it’s obligation free.

If this episode helped you, please follow a healthy shift wherever you listen to your podcasts.
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, see below.

Thank you for listening

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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We challenge leaders to stop treating shift work as a roster problem and start treating it as a biology problem that drives safety, errors, and performance. We lay out why fatigue is an organisational risk and why training trusted Shift Work Champions on the floor can change culture in real time.

• asking who owns shift worker biology in a 24-7 workplace
• outlining the evidence on long-term health risks from night and rotating shifts
• reframing fatigue as a performance and safety issue, not an employee weakness
• explaining why many wellbeing efforts miss night shift crews
• proposing Shift Work Champions as an internal capability model
• describing what champions learn about circadian rhythms, light, sleep, movement, and nutrition
• showing how education spreads through peers and lifts retention and resilience
• inviting leaders to build evidence-based education into fatigue risk management

If you'd like to learn more about this or my seminars and what I do, workshops, keynotes, and the shift work champion™  program see below

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.

In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.

Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.

Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.

In This Episode

• Why long haul cabin crew may have one of the toughest shift work jobs in the world

• The hidden physical and mental demands behind every flight

• How circadian rhythm disruption affects sleep, energy and health

• The four biological drivers every shift worker should understand:
 • Sleep
 • Light
 • Food timing
 • Movement

• When to stay on your home time zone and when to adjust to local time

• How to improve sleep during flights using routines, breathwork and strategic napping

• Why 30-minute naps and 90-minute sleep cycles work best

• How to reduce sleep anxiety before early departures

• The importance of banking sleep before long haul flights

• Nutrient timing strategies to reduce digestive issues and improve recovery

• Foods to prioritise and foods to limit while travelling

• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health

• Breathwork techniques to reduce stress and improve sleep quality

• Managing fatigue with smart caffeine use

• Exercise recommendations after long haul flights

• Why walking and low-intensity exercise can improve recovery

• The importance of regular blood tests and health screening

• Sleep medications versus natural sleep

• When melatonin may help—and when it can make things worse

• Supplements discussed:
• Creatine Monohydrate
• Omega-3
• Vitamin D
• Zinc
• Iron and Vitamin B (when appropriate)

• Sleep products and tools Roger recommends for frequent travellers

Key Takeaways

Long haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.

Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.

Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.

Who This Episode Is For

This episode is ideal for:

• International cabin crew
 • Flight attendants
 • Airline pilots
 • Frequent business travellers
 • FIFO workers
 • Emergency services personnel
 • Healthcare workers
 • Anyone working rotating shifts or experiencing regular jet lag

Resources Mentioned

• Manta Sleep Mask Pro
• Ozlo Sleepbuds
• Creatine Monohydrate
• Omega-3 (EPA/DHA)
• Vitamin D
• Zinc Picolinate
• Breathwork techniques

Connect with Roger

To learn more about Roger's coaching, recommended products and shift work education, visit:

ahealthyshift.com

@a_healthy_shift

If You Enjoyed This Episode

If you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.

• Mediterranean cruise routines, walking volume, gym habits and why it matters 
• Choosing alcohol free options, what changed after COVID drinking patterns 
• Reframing exercise as everyday movement for glucose and mental health 
• Pickleball as a social, low impact way to get fit 
• Safety and policing visibility, why presence shifts behaviour and confidence 
• Infrastructure frustration, roadworks fatigue and the boiling frog effect 
• Jet lag and shift work overlap, using circadian rhythm cues to recover faster 
• Practical reset plan, light exposure, meal timing and movement after landing 
• Caller tips, walking on flights and switching to destination time

People want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.

• definition of psychosocial hazards under the act
• why mindfulness or training alone is not a control
• roster design, staffing and recovery as legal controls
• proactive risk assessment and continuous review
• meaningful consultation with health and safety reps
• how to report hazards and trigger a review
• culture clashes between tradition and compliance
• practical examples for policing, healthcare and transport

Please share this episode with your colleagues and management 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. 

Links to the Act and Regulation referred to in the episode

Occupational Health and Safety Act 2004

Occupational Health and Safety (Psychological Health) Regulations 2025

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?

In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.

Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.

• Why hard training after night shift can disrupt recovery and sleep
• What your body is actually trying to do after a long night awake
• The role of melatonin and cortisol in post-shift recovery
• The difference between recovery movement and performance training
• Why fatigue increases injury risk and affects coordination
• How bright morning light and gym lighting can interfere with sleep signals
• The truth about pre-workout supplements and caffeine after night shift
• Why sleep deprivation changes how your body handles stress
• How to make post-shift training work if it’s your only option
• Why shorter, lower-intensity sessions are often the smarter choice
• The importance of hydration, movement quality, and recovery
• Why sometimes the healthiest option is simply going straight to bed

For shift workers, sleep isn’t laziness—it’s recovery.

If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift.

In this episode, I talk to leaders, managers, HR teams, and anyone responsible for workplace wellbeing about what I believe is missing in most 24/7 industries: trained shift work champions inside the workplace.

• Why workplace wellbeing strategies often fail in real-world shift environments
• What a real shift work champion actually looks like
• Why peer-to-peer support works better than posters and one-off seminars
• How workplace culture affects fatigue, recovery, and decision making
• The role of sleep, circadian rhythm, nutrition, stress, and boundaries in shift worker health
• Why practical support matters more than motivation alone
• How fatigue impacts performance, safety, and team culture
• The hidden cost of doing nothing, including burnout, turnover, and unplanned leave
• Why industries like healthcare, emergency services, transport, mining, and manufacturing are especially vulnerable
• How shift work champions can improve sustainability, retention, and safety across teams

If you’re interested in building shift work champions within your workplace, there’s a link in the show notes where you can reach out and learn more.

If this episode helped, subscribe, share it with a leader who needs to hear it, and leave a rating and review to help more shift workers find the support they deserve.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.

A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body into full daytime mode and make sleep almost impossible.

In this episode, I break down what’s actually happening in your body and why blue light plays such a big role in post-shift sleep disruption.

• Why morning sunlight can make daytime sleep harder after night shift
• What blue light does to your brain and circadian rhythm
• How special eye cells called ipRGCs signal wakefulness to your body clock
• Why melatonin drops and alertness rises after light exposure
• Why sleep after night shift becomes lighter and easier to interrupt
• How orange lens blue light blocking glasses can help protect daytime sleep
• When to put blue blockers on for the best effect
• Why cheap “blue filter” glasses often don’t work properly
• Why cloudy mornings still expose you to strong blue light
• How screens, TVs, and bright LEDs can keep your brain switched on
• Practical ways to improve sleep, energy, and recovery after nights

If you want better daytime sleep and a routine that actually works with night shift, this episode will help.

If it helped, subscribe, share it with someone working nights, and leave a rating and review so more shift workers can find the support they should’ve been taught from the beginning.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.

When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.

In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.

• Why timing, not effort, is often the real issue for shift workers
 • How social jet lag affects your energy, sleep, and appetite
 • Why early daylight is the strongest signal for your body clock
 • How meal timing impacts metabolism and blood sugar control
 • Why eating based on “being awake” can backfire on night shift
 • How simple outdoor movement helps boost alertness and recovery
 • Why you don’t need intense workouts—just better timing
 • How stacking light and movement can improve energy fast
 • A simple 7-day challenge to test this in your real routine
 • The key signs to track: energy, alertness, sleep, and overall rhythm

This is a simple, practical approach you can actually try without overthinking it.

If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.

In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.

• Why “moving on” isn’t the same as actually processing trauma
 • How repeated exposure to stress can keep your nervous system stuck in fight-or-flight
 • Why trauma isn’t just mental, but also physical and stored in the body
 • How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout
 • What happens when you bring “the mask” home to your family
 • Why partners often end up walking on eggshells without understanding why
 • The early warning signs your nervous system is overloaded
 • Why your mental health needs regular maintenance, just like a car
 • How trauma-informed breathwork can help regulate stress and release tension safely
 • Why you don’t always need to relive every detail to begin healing

If the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.

If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.

Support the show

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

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™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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.

_______________________