Text me what you thought of the show 😊

We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp from adrenaline to deep, restorative rest. We keep it simple, practical and repeatable so you can fall asleep faster and stay asleep longer.

• identifying the real issue as shutdown, not insomnia
• difference between melatonin sleep and exhaustion collapse
• why consistency trains the nervous system
• how dim light signals safety and night
• 4‑7‑8 breathing to switch off fight or flight
• removing stimulation to avoid operational mode
• progressive relaxation to drop muscle and neural tension
• building a nightly pattern that expands deep sleep
• practical recap of the SLEEP routine

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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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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 😊

We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and better meal timing help shift workers sleep deeper, recover faster, and feel human again.

• why sleep hygiene beats chasing eight hours
• warm shower and scent cues that tell the brain to sleep
• 4-7-8 breathing to calm the nervous system
• treat between-shift sleep as naps, not marathons
• daylight and walking to anchor the body clock
• eating to the biological day and fasting overnight
• hydration and electrolytes to reduce fatigue and migraines
• why alcohol ruins recovery sleep
• navigating roster stress and fairness in night shifts
• mental health gains from morning light and movement
• free ebook on the circadian fast 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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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 😊

I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and navigate hormones in midlife. The core message is rhythm: align light, food, sleep, and hormones to get energy back.

• nutrition without extremes and why quick fixes fail
• circadian basics from cells to daily habits
• how artificial light at night disrupts melatonin and metabolism
• flexible sleep anchored by consistent wake time
• chronotypes and working with your groove
• perimenopause and menopause strategies for women 40+
• practical steps: manage light, time meals, split sleep, track patterns

If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
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.

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

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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.

_______________________