A Healthy Shift

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 li...

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...

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 lo...

Text me what you thought of the show 😊 Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It) 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 ass...

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...

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 Protec...

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 eatin...

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 strate...

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 circadi...

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...

Text me what you thought of the show 😊 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 • o...

Text me what you thought of the show 😊 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...

Text me what you thought of the show 😊 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...

Text me what you thought of the show 😊 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 o...

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, over...

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 indu...

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...

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...

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...

Text me what you thought of the show 😊 Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain. In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep. • Why shift workers often struggle with cravings, fatigue, and weight gain  • Why it’s not just a...

Text me what you thought of the show 😊 Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem. We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag. • Why Monday mornings can feel har...

Text me what you thought of the show 😊 Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable. If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis...

Text me what you thought of the show 😊 Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker. • Why National Third Shift Day matters and why night workers need more recognition  • What the Global Night Shif...

Text me what you thought of the show 😊 Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it. So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked. In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your li...

Text me what you thought of the show 😊 If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep. In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym...