A Healthy Shift
A Healthy Shift Podcast with Roger Sutherland
Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.
I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.
In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.
If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.
A Healthy Shift
Latest Episodes
[391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026
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 expe...
[390] - What Should You Eat on Night Shift? The Best Way to Eat When Working Nights
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...
[389] - Should You Sleep Straight After Night Shift? The Best Way to Recover
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 ...
[388] - How to Sleep After Night Shift: Why You're Exhausted But Can't Sleep
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 d...
[387] - Why Night Shift Makes You So Tired Even When You Sleep
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.<...
Fan Mail
Roger, Hope this works. I’m terrible at apps and media. Just finished your episode with Code One on resilience. Almost speechless. 🤔👊🏻 Every single topic hit a nerve. I am starting my 34th year of policing (with 8 left). 🤔 I spend the majority of my 'spare time' on shifts trying to create positivity, remove negativity and promote recognition. Excellent discussion that I will share with others. I also intend to reach out to you and Code One. Would love to discuss and share more with you both. Thanks for what you do. It makes a difference and I hope to value add to that. Matt QPS
Australia