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Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive.

• Understanding your circadian rhythm is critical—your body has a biological day and night
• Light is the biggest factor in regulating your body clock—get morning sunlight and avoid blue light after dark
• Melatonin is not just for sleep but protects against cancer cells
• Time-restricted eating helps align with your biological clock—avoid eating during your biological night
• Fasting during night shifts improves digestive issues and energy levels
• Daily movement, especially early in the day, is essential for both physical and mental health
• Set clear boundaries between work and home life to protect relationships and mental wellbeing

For more information about implementing these strategies or to access the free Circadian Fast ebook, visit ahealthyshift.com. If you want personalized support, book a free 15-minute coaching assessment call through the link in the show notes.

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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