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I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay out a simple plan to protect brain and metabolic health. I explain the glymphatic system, hunger hormones, and the practical gear and routines that turn rough sleep into real recovery.

• why poor sleep isn’t a badge of honour
• glymphatic cleanup and beta amyloid risk
• insulin sensitivity, ghrelin and leptin changes
• signs of true sleep quality versus exhaustion
• darkness strategy and the hand test
• sleep masks that fully block light
• white noise and sleep buds to block spikes
• ideal temperature range and cooling toppers
• bedding upgrades for stable comfort
• decluttering the bedroom to lower arousal
• a repeatable wind-down: shower, scent, breathing
• progressive muscle relaxation to switch off
• why sedatives are unconsciousness not sleep
• personalised coaching for roster realities

Reach out and let’s start working on this together because it’s important

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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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