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We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again.

• Why nights never fully adapt to your rhythm
• Mistakes that ruin alertness and recovery
• Light management for alertness and sleep
• Meal timing and snack ideas that digest well
• The midnight caffeine cutoff and why it matters
• Building a dark, cool, quiet sleep space
• Nap tactics and realistic sleep targets
• When to train, when to deload, and why
• Blending science with lived experience for real-world wins

Book a free 15-minute one-to-one coaching assessment call with me. There’s a link in the show notes. Go and have a look at it, make the decision, and come in and have a chat with me.

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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