A Healthy Shift | The Shift Work Podcast

Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
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  • Nutrition
  • Every two weeks

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 women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts. Because they don't have to be. Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best. If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations. Each episode explores topics including: • Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces This isn't another podcast offering generic health tips. It's a podcast about changing the future of shift work. Because healthier people create stronger teams. Stronger teams build better organisations. And it all starts by understanding how to work with biology, not against it. It doesn't have to be this way.

  1. 15 hr ago

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

    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. _______________________

  2. 3 days ago

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

    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. _______________________

  3. 20 Jul

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

    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. _______________________

  4. 19 Jul

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

    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. _______________________

  5. 16 Jul

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

    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. _______________________

  6. 12 Jul

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

    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. _______________________

  7. 9 Jul

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

    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. _______________________

  8. 5 Jul

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

    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. _______________________

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About

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 women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts. Because they don't have to be. Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best. If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations. Each episode explores topics including: • Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces This isn't another podcast offering generic health tips. It's a podcast about changing the future of shift work. Because healthier people create stronger teams. Stronger teams build better organisations. And it all starts by understanding how to work with biology, not against it. It doesn't have to be this way.

Information

  • Creator
    Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
  • Years Active
    2022 - 2026
  • Episodes
    390
  • Rating
    Clean
  • Copyright
    © 2026 A Healthy Shift | The Shift Work Podcast
  • Show Website
    A Healthy Shift | The Shift Work Podcast

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