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What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?

In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of essential workers.

Chloe shares her deeply personal experience: within just 12 months in emergency nursing, she faced extreme fatigue, mood swings, hormonal disruption, weight gain, and total burnout. Sadly, her story mirrors that of so many shift workers who are told to “toughen up” — while organizational structures and management practices remain dangerously outdated.

👉 Did you know? Research shows that shift workers may have a life expectancy 10–15 years shorter than day workers. This is no longer just a workplace issue — it’s a public health crisis.

Together, Roger and Chloe challenge the long-held belief that fatigue is a personal failing, and instead, shine a light on the systemic flaws in how 24/7 operations are managed — from poor rostering to lack of recovery support.

You’ll also learn:

• Why traditional health advice doesn’t work for shift workers — and may actually make things worse
• Practical strategies for nutrition, exercise, and recovery tailored to irregular work hours
• How organizations can take real responsibility for worker wellbeing
• What managers must understand to retain staff and reduce burnout

Whether you're a shift worker seeking sustainable solutions, a leader managing a 24/7 team, or someone who cares about the wellbeing of frontline professionals — this episode is an absolute must-listen.

Find Chloe Spring here:
Instagram: @chloespring92

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

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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Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.

In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock.

Here’s the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up time—even after just 5-6 hours of sleep—can reset your entire system, improve energy levels, and reduce long-term fatigue.

What You’ll Learn in This Episode:

• Why the “8-hour rule” doesn’t work for shift workers
• How a consistent wake-up time anchors your internal clock
• The dangers of medicated sleep and what no one tells you
• Strategic napping: how to turn short rests into peak performance
• Managing light exposure and caffeine to support better rest

This episode is your permission to stop chasing a sleep ideal that doesn’t fit your life—and start using methods tailored to the realities of shift work. You’ll walk away with practical tools to help you feel more rested, alert, and in control of your energy.

Stop feeling like you're failing at sleep. There is a better way—and it starts here.

Tune in now and transform your relationship with rest.

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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Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with everyone you care about isn't just uncomfortable – it's unsustainable.

As someone who's weathered almost four decades of shift work, I've seen countless colleagues fall into the dangerous trap of letting their occupation consume their entire identity. You start by declining social invitations because you're exhausted, then you abandon exercise routines, and before long, you're merely crawling from one shift to the next with no life outside your roster. This podcast episode reveals what I wish someone had told me when I started: you need meaningful activities and connections outside your workplace.

Creating balance requires deliberate strategies. We explore five powerful approaches to combat shift shock, starting with establishing consistent routines even when your shifts constantly change. Your body craves consistency even when the clock doesn't cooperate. We discuss transformative sleep improvements through complete darkness (if you can see your hand held before your face, your room is too light), the critical importance of daily movement, proper nutrition that focuses on fueling rather than just satisfying cravings, and maintaining social connections that ground you in reality.

Don't try to reinvent the wheel – seek guidance from colleagues who genuinely thrive rather than those merely surviving. Their habits weren't built overnight but layered gradually over time. With one in five workers worldwide now engaged in shift work, you're part of a community facing similar challenges. If you're ready for specialized support, consider joining our Shift Workers Collective where we share strategies specifically designed for our unique lifestyle. Start small, stay consistent, and remember: shift work may be unpredictable, but your health and happiness don't have to be.

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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When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face?

According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotaging our sleep.

In this eye-opening episode, Dr. Walch breaks down the surprising science behind circadian rhythms and why obsessing over “8 hours a night” misses the point. Instead, she emphasizes the importance of sleep timing, consistency, and how exposure to artificial light is throwing our internal clocks into chaos.

You’ll learn:

• Why irregular sleep patterns are like an arrhythmic heartbeat
• How just one week of camping without artificial light resets your sleep cycle
• Why shift workers are facing a public health crisis — and what can help
• How light exposure during the day (and darkness at night) can dramatically improve your sleep

Whether you're a shift worker, a night owl, or just tired of being tired, this conversation will give you practical strategies to align your sleep with your body’s natural rhythm.

Try This Tonight:

Go into your bedroom, turn off the lights, and wait a few minutes. If you can see your hand in front of your face, it’s not dark enough.

Want more?
Check out Dr. Walch’s book: “Sleep Groove: Why Your Body Clock Is So Mixed Up and What To Do About It” — a practical guide to getting your rhythm back on track.

Follow Dr. Olivia Walch on
Instagram: arca.scope

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.

_______________________

Text me what you thought of the show 😊

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.

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.

_______________________

Text me what you thought of the show 😊

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.

_______________________

Text me what you thought of the show 😊

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.

_______________________

Text me what you thought of the show 😊

Here’s the hard truth most people won’t tell you about shift work:
It’s not the roster that's ruining your health—it’s what you do around it.

After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthand that the job isn’t the enemy—but neglecting your body and your routines is.

Too many shift workers fall into a dangerous mindset: waiting for their employer to make changes, hoping for easier hours, or believing poor health is just “part of the job.”
Let me be clear: no one is coming to fix this for you.
Your health is your responsibility—and that’s actually great news, because it means you can take back control.

In this episode, I’ll share the five core pillars that every shift worker must master to thrive (not just survive) on the job:

1. Sleep: Why it needs to be your #1 priority, and how to make it happen—even on night shift.
2. Nutrition: How to fuel your body smartly with shift-friendly strategies that don’t involve restriction or unrealistic planning.
3. Hydration: It’s not just about energy—it’s about brain function, immune support, and long-term resilience.
4. Movement: You don’t need a gym. You need intention. Learn how simple activity resets your body’s internal clock.
5. Stress & Light Management: How breathwork, sunlight, and avoiding blue-light traps can change your mental and physical health more than you realise.

We’ll also break down the often-ignored science of light exposure, and why the artificial lighting in your workplace could be doing more harm than good. This isn’t pseudoscience—it’s biology, and it’s backed by real research and real results.

Ready to stop just surviving shift work?

Join us inside the Shift Workers Collective — a private, supportive community where you’ll get access to proven strategies, real talk, and practical tools designed specifically for people like you.

Start thriving today at 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

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.

_______________________