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We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks.

• circadian misalignment makes daytime sleep lighter and shorter
• abandon seven to nine hours as a day-sleeper target
• plan a core sleep block plus a top-up nap
• make the room pitch black and eliminate LEDs
• cool the room and bedding to support sleep depth
• set a strict 12 o’clock caffeine cut-off
• use a consistent 20–40 minute wind-down routine
• avoid flipping to daywalker mode on days off
• focus on less self-judgement and better timing

If you enjoyed this episode, be sure to hit "follow" so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We share practical steps to protect circadian health at work and at home, and why workplaces must act.

• known links between blue light at night and hormone‑sensitive cancers
• melatonin as darkness signal, DNA repair and immune support
• night work as an occupational health and safety issue
• available circadian‑friendly lighting solutions for workplaces
• practical at‑work strategies to cut blue exposure
• home lighting swaps and true bedroom darkness
• why night modes and dim screens still suppress melatonin
• small consistent habits that compound into better health

Thank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealtyshift.com

The Book I refer to - THE LIGHT DOCTOR - Dr Martin Moore-Ede

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

In this episode, I guest on 6PR Perth weekend radio with Christina Morrisey

We dig into why shift work collides with human biology and how to reclaim energy, sleep, and family life with small, smart changes. Practical steps on light, meals, hydration, and boundaries make brutal rosters more livable without fancy gear or gimmicks.

• costs of night shift on body and mood
• eating on sun time and fasting overnight
• why catching up on sleep backfires
• the light diet and daylight anchors
• building a dark, cool, quiet sleep cave
• a simple 24‑hour meal plan that works
• hydration as a fatigue fighter
• FIFO relationships and boundaries that protect home
• one small change with big payoff: master light

Follow me at ahealthyshift.com and or connect with me on LinkedIn

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________