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We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep.

• circadian rhythm as a mood and hormone regulator
• how desynchronisation raises stress and lowers emotional control
• frontline roles and increased vulnerability to mental ill health
• common coping tools that backfire: alcohol, nicotine, energy drinks
• morning light and outdoor time as foundational anchors
• simple routines for wake, meals, and wind-down on changing rosters
• steady nutrition with protein, fibre, and lower GI foods
• movement over exercise and why short walks work
• caffeine cut-off at 12 for better sleep
• sleep hygiene, blackout rooms, and masks for deeper rest
• practical steps to break the sleep–mood spiral

If you need help with this, I’ve got 40 years of experience and I’m happy to help you to work through how to synchronize your circadian rhythm in a desynchronized world. The link is in the show notes
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If you want to know more about me or work with me, you can go to ahealthyshift.com

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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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