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In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process.

Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall asleep quickly, that’s not proof you’re unaffected—it’s simply exhaustion taking over. The truth is, looking at a phone just inches from your face before bed signals to your brain that it’s daytime, shutting down melatonin production when you need it most.

I also share simple strategies to protect melatonin, like using red or orange lighting after dark, avoiding screens before bed, and choosing products that support better sleep. Protecting this hormone means protecting your health, energy, and resilience as a shift worker.

👉 Visit ahealthyshift.com
for resources, blue-light-free product recommendations, and extra sleep support.

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ANNOUNCING

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• Shift Work Health and Wellbeing Seminars
• One2One Coaching

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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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