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In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours.

I cover:

• How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)
• Why nicotine increases stress on your system and makes it harder to wind down
• The truth about caffeine’s half-life and how it masks your body’s natural sleep signals
• Smarter strategies for timing (or quitting) the trifecta to improve energy and recovery
• How hydration, low-GI foods, and light movement can support you without stimulants

If this episode resonates, share it with a fellow shift worker — especially if they use nicotine gum or rely on late-night caffeine. For more, or to work with me, visit ahealthyshift.com.

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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

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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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