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Sunlight isn’t optional, it’s your body’s control system.

For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.

In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.

• How light controls your circadian rhythm (your body clock)
• Why morning sunlight beats scrolling in a dark room
• The benefits of red/infrared light for recovery and calm
• Why blue light helps in the morning but harms you at night
• The role of full-spectrum light (green, yellow, UV)
• How modern life creates “dim days, bright nights”
• Practical strategies to improve sleep even on night shift

Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.

Learn more or work with me at ahealthyshift.com

Support the show

----------------------------

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 😊

Are supplements actually helping… or just wasting your money?

Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.

But here’s the truth:
If your foundations are broken, supplements won’t save you.

In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature.

Only after that do we talk supplements.

And honestly?
There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine.

🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.com

Follow, share with a mate on shift, and leave a review to help more shift workers find the show.

Support the show

----------------------------

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 get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way.
• the 2am to 4am circadian dip and why it feels brutal
• body temperature changes overnight and what it means on shift
• socks in bed as a practical sleep tip and why it can work
• the emotional punch of hearing a spacecraft radio check
• why 10,000 steps becomes a “rule” and where it comes from
• step tracker accuracy and using trends over perfection
• research pointing to big gains around 7,000 steps per day
• balancing movement across a week for shift workers
• accountability, complaints, and why perjury rarely gets pursued

To learn more about me visit ahealthyshift.com

Support the show

----------------------------

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.

_______________________