[230] - I’ve Been Up for 16 Hours and I'm Still Expected to Function?

Text me what you thought of the show 😊 Are you tired of just surviving the rigors of shift work? Get ready to thrive instead! I'm Roger Sutherland, certified nutritionist and shift worker for almost 4 decades, and I'm here to share evidence-based strategies to help you take control of your health and wellbeing. From scheduling to meal planning, exercise, and more, I'll guide you on a journey to dominate your life despite the challenges of shift work. Let's start by ...

25 Kesä 202328min

Text me what you thought of the show 😊 Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many of us are unintentionally sabotaging our own rest and the significant impact it has on our well-being. In this episode, I discuss the importance of consistent sleep patterns, winding down routines, and creating a conducive sleep environment to help you improve your sleep quality and overall health. Discover strategies to overcome the unique challenge...

22 Kesä 202328min

Text me what you thought of the show 😊 Do you really struggle with sleep while working shift work? Could your caffeine intake be the problem? We know that caffeine has a half life of 4-6 hours in our body. In this podcast, I discuss the findings of a recent Systematic Review released in Feb, 2023. _____________________ If you enjoyed the podcast please subscribe and give it a rating and review. _____________________ The effect of caffeine on subsequent sleep PMID: 36870101 _________________...

18 Kesä 202313min

Text me what you thought of the show 😊 Shift workers often find themselves awake in the middle of the night unable to go back to sleep. The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self. This guided meditation by Dr Hannah Sehl (my guest from episode 58) is a body scan meditation. A great meditation for shift workers If at first, it doe...

15 Kesä 202311min

Text me what you thought of the show 😊 As a shift worker do you always feel like your mind is racing a million miles an hour all the time? You've tried what you thought was meditation and gave up because you just can't quieten your head down enough to focus. Do you know why meditation works? Do you know how to meditate properly? In this episode, I have my meditation teacher, Dr Hannah Sehl, as a guest to talk about everything meditation. In this episode we discuss 👉 What is the neuro...

15 Kesä 20231h 19min

Text me what you thought of the show 😊 As shift workers, we are exhausted most of the time. One of the most common questions I get is "How do I find motivation?" In this "A quick chat with...." episode I asked Grace Cowan (the shift workers coach) "How do we find motivation" You can find Grace at Website: https://theshiftworkerscoach.co.uk/ Instagram: @theshiftworkerscoach ______________________________________ Shift work can be brutal, but it doesn't have to be. As a veter...

13 Kesä 202322min

Text me what you thought of the show 😊 Do you really struggle with shiftwork? Do you have strategies on how to best cope with certain aspects of shift work? I honestly believe that you can thrive in shift work and not just survive In this episode, I discuss 5 things that I wish I'd known to better cope with shift work when I first started. If you enjoyed the podcast please subscribe and give it a rating and review. _____________________ Shift work can be brutal, but it doesn't have to ...

11 Kesä 202323min

Text me what you thought of the show 😊 You're great at your job and do it really well but have now found yourself at the supermarket, completely overwhelmed, and can't decide what to have for dinner...you don't even remember driving there. As shift workers, we make countless decisions throughout our shifts and then have a complete inability to make a simple decision out of work. You're completely normal, it's most likely you are suffering from decision fatigue In this episode discuss 👉&nb...

8 Kesä 202321min