A Healthy Shift | The Shift Work Podcast

Recent episodes

1. [396]- Your host on Radio 3AW - Talk Back Radio 03-08-2026

   Aug 2, 2026

   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. _______________________

2. [395] - Five Words Every Shift Worker Has Heard

   Aug 2, 2026

   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. _______________________

3. [394] - If You Only Change 4 Things as a Shift Worker, Make Them These

   Jul 30, 2026

   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. _______________________

4. [393] - Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)

   Jul 26, 2026

   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 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. _______________________

5. [392] - Why Do I Wake Up After 4 Hours of Sleep After Night Shift?

   Jul 23, 2026

   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. _______________________

6. [391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026

   Jul 20, 2026

   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. _______________________

7. [390] - What Should You Eat on Night Shift? The Best Way to Eat When Working Nights

   Jul 19, 2026

   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. _______________________

8. [389] - Should You Sleep Straight After Night Shift? The Best Way to Recover

   Jul 16, 2026

   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. _______________________

9. [388] - How to Sleep After Night Shift: Why You're Exhausted But Can't Sleep

   Jul 12, 2026

   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. _______________________

10. [387] - Why Night Shift Makes You So Tired Even When You Sleep

    Jul 9, 2026

    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. _______________________

11. [386] - Why 24/7 Organisations Are Missing a Critical Piece of Fatigue Management

    Jul 5, 2026

    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 • 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. _______________________

12. [385] - Cabin Crew Health: How to Stay Healthy Through Long Haul Flights

    Jun 28, 2026

    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 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. _______________________

13. [384]- Your host on Radio 3AW - Talk Back Radio 22-06-2026

    Jun 21, 2026

    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, 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. _______________________

14. [383] - Psychological Health Is Now Law – What Every Victorian Shift Worker Must Know

    Jun 14, 2026

    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 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. _______________________

15. [382] - Gym After Night Shift… Or Go Straight To Bed

    Jun 7, 2026

    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. _______________________

16. [381] - Why Every 24/7 Workplace Needs Shift Work Champions

    May 31, 2026

    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. _______________________

17. [380] - Should I be getting daylight after nightshift

    May 24, 2026

    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. _______________________

18. [379] - 7 days is all it will take, simple

    May 17, 2026

    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. _______________________

19. [378] - The Human Behind the Mask

    May 14, 2026

    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. _______________________

20. [377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026

    May 11, 2026

    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 harder than they should • How your circadian rhythm affects energy, mood, and alertness • What happens when weekend sleep schedules shift too far • Why sleeping in on weekends can backfire by Monday • How alarms can pull you out of the wrong stage of sleep • Why teens struggle more with early mornings • How chronotypes change as we age • Why poor sleep can increase cravings and hunger • How light exposure, meal timing, and movement affect your body clock • Practical ways to reduce “social jet lag” during the week • Details about the free Night Shift Summit and what it covers If you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why. Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis. 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. _______________________