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In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption.

Here’s what I cover:

• Why waking early on the day of your first night shift works better than staying up late the night before
• How eating at normal daytime hours helps maintain circadian alignment
• The power of a short nap or 90-minute sleep before your first night shift
• Finding your rhythm: are you a one-sleep or two-sleep person between shifts?
• Why sleep medications don’t equal proper rest
• How to set clear expectations with your household to protect your sleep
• The best way to handle your final night shift and reset your body clock
• Simple tricks like changing your sheets or booking a lunch date to help your body transition
• Why early rising the day after your recovery day speeds up your return to normal rhythm

If you’re new to nights — or just sick of feeling wrecked by them — this episode will help you build a healthier approach.

For more info or to work with me, head to ahealthyshift.com.

Support the show

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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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