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PODCAST

A Healthy Shift | The Shift Work Podcast

Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator

It doesn"t have to be this way.Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.Hosted by Roger Sutherland, Australia"s Night Shift & Sleep Specialist, this is where evidence meets lived experience.After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and

health & fitness nutrition

All Episodes

33:03

[396]- Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift | The Shift Work Podcast ·

2026/08/02

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

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11:10

[395] - Five Words Every Shift Worker Has Heard

A Healthy Shift | The Shift Work Podcast ·

2026/08/02

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

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18:16

[394] - If You Only Change 4 Things as a Shift...

A Healthy Shift | The Shift Work Podcast ·

2026/07/30

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

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11:31

[393] - Shift Work Fatigue: Why Most Organisations...

A Healthy Shift | The Shift Work Podcast ·

2026/07/26

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

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17:09

[392] - Why Do I Wake Up After 4 Hours of Sleep After...

A Healthy Shift | The Shift Work Podcast ·

2026/07/23

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

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36:00

[391]- Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift | The Shift Work Podcast ·

2026/07/20

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 ...

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15:50

[390] - What Should You Eat on Night Shift? The Best...

A Healthy Shift | The Shift Work Podcast ·

2026/07/19

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

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18:24

[389] - Should You Sleep Straight After Night Shift?...

A Healthy Shift | The Shift Work Podcast ·

2026/07/16

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

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25:29

[388] - How to Sleep After Night Shift: Why You're...

A Healthy Shift | The Shift Work Podcast ·

2026/07/12

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

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27:01

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

A Healthy Shift | The Shift Work Podcast ·

2026/07/09

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 •

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19:49

[386] - Why 24/7 Organisations Are Missing a Critical...

A Healthy Shift | The Shift Work Podcast ·

2026/07/05

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

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78:27

[385] - Cabin Crew Health: How to Stay Healthy...

A Healthy Shift | The Shift Work Podcast ·

2026/06/28

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

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33:28

[384]- Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift | The Shift Work Podcast ·

2026/06/21

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 d...

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16:39

[383] - Psychological Health Is Now Law – What Every...

A Healthy Shift | The Shift Work Podcast ·

2026/06/14

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 •

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17:24

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

A Healthy Shift | The Shift Work Podcast ·

2026/06/07

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

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17:33

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

A Healthy Shift | The Shift Work Podcast ·

2026/05/31

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

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21:36

[380] - Should I be getting daylight after nightshift

A Healthy Shift | The Shift Work Podcast ·

2026/05/24

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. •

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15:31

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

A Healthy Shift | The Shift Work Podcast ·

2026/05/17

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

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19:38

[378] - The Human Behind the Mask

A Healthy Shift | The Shift Work Podcast ·

2026/05/14

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

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12:01

[377]- Your host Guesting on Radio 4BC - Talk Back...

A Healthy Shift | The Shift Work Podcast ·

2026/05/11

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 •...

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