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We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks.

• circadian misalignment makes daytime sleep lighter and shorter
• abandon seven to nine hours as a day-sleeper target
• plan a core sleep block plus a top-up nap
• make the room pitch black and eliminate LEDs
• cool the room and bedding to support sleep depth
• set a strict 12 o’clock caffeine cut-off
• use a consistent 20–40 minute wind-down routine
• avoid flipping to daywalker mode on days off
• focus on less self-judgement and better timing

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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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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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