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The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining mental health that often go unrecognised in frontline workers.

Matt shares his personal journey through post-traumatic stress and depression, revealing how these experiences fueled his passion for supporting others in similar roles. Together, we explore the critical gap between the old guard mentality of "this is what you signed up for" and the evolving understanding that sustainable careers shouldn't come at the expense of wellbeing.

What does depression really look like in shift workers? Not necessarily the stereotypical image of isolation, but often manifesting as hyperactivity, distraction-seeking, irritability, or chasing dopamine hits through various means. We unpack how circadian disruption compounds these challenges, creating a perfect storm for mental health struggles.

Perhaps most valuable is Matt's guidance on having those difficult conversations with colleagues or partners who may be struggling. The simple yet profound statement "I'm in this with you" can open doors to connection when someone feels most isolated. We also challenge misconceptions about suicidal thoughts, revealing how feeling burdensome to others often drives these feelings more than escaping personal pain.

Whether you're a shift worker, first responder, healthcare professional, or someone who cares about them, this episode provides practical strategies for recognising warning signs, initiating supportive conversations, and implementing free, accessible wellbeing practices that can make all the difference. Discover how education, regulation and disclosure form the foundation of not just surviving shift work, but thriving through it.

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ANNOUNCING

"The Shift Workers Collective"

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

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

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COACHING

• One2One Coaching

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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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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.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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.

_______________________

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Ever wake up feeling like you’ve already lost the day before it even starts?

If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines. It starts in the first 30 minutes after you wake up.

In this episode, I share the 6-step morning routine that’s helped countless shift workers reset their energy, focus, and sleep—without overhauling their lives.

You'll learn why checking your phone first thing drains your energy, and how just a few minutes of natural light can reset your body clock better than any energy drink. Plus, the truth about caffeine and why hydration is the real key to focus and recovery—especially after back-to-back shifts.

Try it for a week. You’ll feel the difference

Ready to finally wake up with more energy—no matter what shift you’re on?

Hit play now and learn how a simple morning routine can change everything. Your next shift could feel completely different.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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.

_______________________