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Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals.

As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling emergencies, writing reports, or caring for patients.

Every bite you take during those hours forces your body to wake up systems that are naturally winding down, creating a state of metabolic confusion, something most shift workers feel but don’t always understand.

For those currently battling the graveyard shift, I often recommend an overnight fasting approach when possible. Many of my clients who adopt this strategy report:

• Better sleep quality
• Faster recovery between shifts
• Improved overall well-being

Another major factor? Light exposure.
Blue light from phones, overhead lighting, and even car headlights tricks your brain into thinking it’s still daytime. It suppresses melatonin and delays sleep.

By creating a zero-blue light environment before bed, you can dramatically improve sleep quality, not just for yourself, but for your whole household.

Shift work may confuse your body clock, but your health doesn’t have to suffer. With the right tools, habits, and support, you can feel more energized, sleep better, and take control of your health, no matter what time your shift starts.

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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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