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.
Is your mental health suffering due to the demands of shift work? Join me, Roger Sutherland, certified Nutritionist and veteran Law Enforcement Officer, as I uncover the psychological toll of non-traditional work hours and offer practical, evidence-based strategies to enhance your mental resilience. In this episode of A Healthy Shift, we'll tackle the challenges of anxiety, depression, and burnout caused by circadian rhythm disruptions and social isolation. Through prioritizing sleep, strengthening social connections, practicing mindfulness, and maintaining a balanced diet, you'll discover how to build a robust mental framework that allows you to thrive in your demanding role.
But that's not all—tune in for actionable advice on navigating the intricate world of shift work. From optimizing your sleep environment to integrating relaxation techniques into your daily routine, these tips are tailored to help you manage the unique pressures you face. Whether it’s setting realistic goals or understanding the importance of seeking professional help, this episode is packed with insights to empower you on your journey to better health and well-being. Don’t miss out—learn how to reclaim your energy and enrich your life outside of work with these invaluable strategies.
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.
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.
Welcome back to A Healthy Shift , the podcast dedicated to helping shift workers to thrive and not just survive . I'm your host , roger Sutherland , and today I'm going to look into a topic that's very , very close to my own heart and critical for our wellbeing as a shift worker , and that is mental health and resilience . And that is mental health and resilience . Shift work can be brutal , but it doesn't have to be . Welcome to A Healthy Shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show . Enjoy today's show . It gives me great pleasure to welcome you to another episode of a Healthy Shift podcast .
Speaker 1
Shift work can be incredibly demanding and , more importantly , the social isolation can take a significant toll on our mental health . But fear not , because today I'm going to be sharing evidence-based strategies to help you to build mental resilience and also to reduce stress . It is very , very important that we do also to reduce stress . It is very , very important that we do . Let's start by acknowledging the psychological challenges that we face as shift workers . It's not uncommon to experience feelings of anxiety , depression and complete burnout , and these are normal reactions to the abnormal demands that are placed on our bodies and minds as a shift worker . But understanding these challenges is definitely the first step forward to overcoming them . So let's have a look at understanding the psychological impact .
Speaker 1
Shift work disrupts our circadian rhythm . There it is again that circadian rhythm disruption or desynchronization . This is the natural biological clock that regulates our sleep-wake cycles . This disruption can lead to sleep disorders , which , in turn , may affect our mood , our cognitive function and overall mental health . There is a direct link to it . The constant juggling between work and our personal life can also strain our relationships , which lead to feelings of isolation and loneliness , not to mention the chronic fatigue and the apathy that we just can't be bothered doing anything at all . So one of the first things that we need to do is we need to be building mental resilience . So how can we build mental resilience to navigate this challenge ? And here are some tips .
Speaker 1
Number one and you knew it was coming as well and that is to prioritise sleep . We underestimate and we undervalue the impact that a solid sleep has . We need to aim for at least seven to nine hours of sleep per day natural sleep . We need to create that at least seven to nine hours of sleep per day natural sleep . We need to create that sleep-conducing environment to keeping our bedroom cool , dark and quiet . We need to use blackout curtains and consider white noise machines or earplugs to block out those disruptions . I know this seems like it's number one for everything , but I'm going to tell you it's number one for everything . But I'm going to tell you it's number one for everything . It really is .
Speaker 1
Sleep is the key to all overall health . To start off with Good , solid sleep will help you to build resilience . Number two is we need to stay connected . Maintaining strong social connections with family and also with friends , with regular communication and social interaction , can significantly reduce those feelings of isolation . Even a quick phone call or a video chat can really make a big difference .
Speaker 1
Practising mindfulness relaxation techniques Mindfulness , meditation and deep breathing exercises and progressive muscle relaxation can help to reduce that stress out of our body and may actually improve your mental clarity . There's apps out there like Headspace and Calm , as well as my favorite , which is Insight Timer offer all guided meditations that are perfect for busy schedules . There is literally thousands of them and they're all free and you can use them all . And you can just go through a short course and keep going with that practice and it will become a regular routine for you and you will thoroughly enjoy it in time , I promise you .
Speaker 1
The other thing we need to do is we need to exercise regularly . We underestimate the importance of getting regular exercise because physical activity releases endorphins , which are our own natural mood boosters . If we aim for at least 30 minutes of moderate exercise on most days of the week , find activities that you enjoy whether it's a brisk walk , yoga , dance , put some music on and dance around home , who cares If it's something that you enjoy , just do it , because the benefits are enormous and it will make you feel good . Do it because the benefits are enormous and it will make you feel good . And my old adage , my favorite expression of all , is put the music on to dance to . Don't dance to the music that's playing . You'll be miserable if you wait for the right song . Put the right songs on and dance like no one's watching .
Speaker 1
Healthy nutrition we need to fuel our body with nutritious foods . We are what we eat . Eating a balanced diet rich in fruits and vegetables , with lean proteins and whole grains , nuts , seeds , legumes , olive oil can and will improve your energy levels as well as your mood . We need to avoid excessive caffeine and sugars , which can lead to energy crashes and irritability . Set ourselves realistic goals . Break down your tasks into manageable chunks . Setting and achieving small goals can actually give you a sense of accomplishment and keep you motivated . Celebrate your progress , no matter how small it is , and remember what Alan Borges told us in the podcast Don't create a ridiculously long list . Lists are shown to not work . Just small , manageable tasks and block it out the time to get it done and just do it .
Speaker 1
And the last one , which is so important , is to seek professional help . Talk to someone . When someone asks you , are you okay ? They've already noticed that you're not . So tell them I'm not and tell them why . Because this is really , really important , because they can support you . You're not being a drainer to them . You're not being a nuisance to them . Actually , they asked you because they've noticed that you are not okay . So if you're feeling overwhelmed , don't hesitate to seek help from a mental health professional . Therapists and counsellors can literally provide value , support and strategies that are tailored to your specific . Go and talk to someone who is competent in your field . Go and talk to your doctor , open those conversations and keep going with those conversations with your doctor . You don't have to keep this to yourself Trust me , you don't and they can steer you in the right direction , and then you can benefit from that moving forward . So , reducing stress In addition to building resilience , it's actually important to actively manage and reduce our stress .
Speaker 1
Stress is a silent killer , and here are some practical strategies . Number one time management plan your day and prioritize your task . Use a tool like a calendar or a planner , and I've talked about the scheduler that you put on the wall Apps . They can keep track of your schedule and this can reduce that feeling of being overwhelmed and ensure that you make time every day for self-care . One of the most important things that I have learned out of clients when I've been coaching them as shift workers is their inability to say no .
Speaker 1
I've had a crazy week , I've had a crazy weekend , I've had to do overtime , I've had to do this , I've had to do that , I had to catch up with Jenny , I had to do this . Hang on . You can say no . It's okay to decline additional work or to attend social obligations that you just haven't got time for . If you are feeling stretched too thin , protect your time and your energy and put some boundaries in place , for God's sake , and communicate your needs clearly . No , I'm sorry , I'm not going to that . That's the end of it . End of story . It's not a question , it's a statement . No , I'm not going . All right , it's okay to do that . Remember , with your work , where it's short-staffed , it's a them problem , it's not a you problem , and you need to get that into your thick skull that it is a them problem , because the more you keep turning up doing the overtime , the more you're making it a you problem and it's going to become a more problem for you and they're not going to care , because when you break , they're just going to replace you . I can guarantee that's exactly what happens .
Speaker 1
Create yourself a relaxation ritual , something that you can have as a pre-sleep routine , which signals to your body that it's time to wind down . This does not start three minutes before you get into bed . This starts in the hours before you get to bed . You've got to make it a priority . So make it a priority and actually do it . This could include activities as simple as reading , but I fall asleep . Duh , that's what you want Listen to calming music , take a warm bath , spray some lavender around , lie in bed , practice some breathing , do a body scan , meditation , go to sleep .
Speaker 1
Perfect , staying hydrated . Dehydration can exacerbate stress and fatigue , so make sure that you are always drinking enough water throughout your shift and also outside of your shift , because fatigue comes from dehydration and you will not make good decisions while you are dehydrated . And another one that you need to really pay attention to is to limit the use of technology . You knew it was coming , but I'm going to tell you now that the use of social platforms , social media platforms are actually causing you more problems than they are not , and if you really look at it , you will see that while you're stuck at work and you're miserable on night shift and your friends or colleagues are overseas partying it up in Europe , how do you think that's going to impact on your mental health for where you want to be ? Not to mention that the blue light that is emitted from these screens will interfere with your sleep . We need to try and limit our screen time , especially before bed , and we need to use blue light filters on our devices or timers on our apps , and we need to just limit the use of them before we're trying to sleep and not during our shift .
Speaker 1
My closing thoughts Remember building mental resilience is an ongoing process . You need to be patient with yourself and recognise that it's okay to have a bad day , but by implementing these strategies , you can improve your mental health and better manage the unique challenges of shift work . So thank you for joining me on this episode of A Healthy Shift . If you found these tips helpful , please share the episode with your fellow shift workers so that everybody can build their resilience and improve their mental health . It makes it a much happier place to work because together all of us we can create a community that supports and thrives , despite the challenges that we all face . Until next time , take care of yourself and each other , stay healthy , stay resilient and keep thriving
You've been listening to A Healthy Shift with the Roger Sutherland , and subscribe and tune in for more episodes packed with tips and strategies to help you navigate the world of shift work . I'll see you next time . I really enjoyed being with you today , so , if you're Ron , I'll look forward to catching up with you on the next rotation . Thank you for listening . If you enjoyed this episode , be sure to subscribe 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 , you can go to ahealthyshiftcom . I'll catch you on the next one .
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