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Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster.

What You’ll Learn:

• What IPRGCs are and how they differ from rods and cones
• How light signals reach the SCN and set circadian timing
• Why morning light anchors alertness and rhythms
• How evening blue light suppresses melatonin
• How shift work disrupts the body’s clocks
• Practical light strategies for day, afternoon, and night shifts
• When to use blue-blocking glasses after nights
• Home lighting swaps and screen hygiene that protect sleep
• How light timing affects appetite, metabolism, and gut rhythms
• Simple consistency habits to stabilise your clock long term

If you want help building the right light routine for your roster, reach out through the link in the show notes.

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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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