A Healthy Shift | The Shift Work Podcast

It doesn't have to be this way.

Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.

Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.

After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.

Because they don't have to be.

Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.

If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.

Each episode explores topics including:

• Shift work
• Night shift
• Sleep after night shift
• Circadian rhythm
• Fatigue management
• Shift worker health
• Nutrition for shift workers
• Chrononutrition
• Recovery and resilience
• Women's health and shift work
• Leadership in 24/7 organisations
• Human performance
• Workplace wellbeing
• Fatigue risk management
• Building healthier, safer and higher-performing workplaces

This isn't another podcast offering generic health tips.

It's a podcast about changing the future of shift work.

Because healthier people create stronger teams.

Stronger teams build better organisations.

And it all starts by understanding how to work with biology, not against it.

It doesn't have to be this way.

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Jaksot(390)

[353] - Why Your Body Clock Trumps Your Diet

Text me what you thought of the show 😊 I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain th...

8 Maalis 0s

[352] - The "Tired but Wired" Circuit Breaker

Text me what you thought of the show 😊 I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-profile sleep buds, and simple breath work. We expl...

6 Maalis 0s

[351] - Your host on Radio 3AW - Talk Back Radio 02-03-2026

Text me what you thought of the show 😊 An edited version of my segment on 3AW Melbourne, Australia Overnight. Talking shift work and anything else that comes up along the way. We push past fear talk ...

2 Maalis 0s

[350] - You Can Miss The Job And Still Be Right To Leave

Text me what you thought of the show 😊 In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health, ...

1 Maalis 0s

[349] - You Don’t Have a Sleep Problem You Have a Shutdown Problem

Text me what you thought of the show 😊 We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp ...

26 Helmi 0s

[348] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 20-02-2026

Text me what you thought of the show 😊 We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and...

22 Helmi 0s

[347] - Six Books That Changed How I Think About Health, Sleep and Shift Work

Text me what you thought of the show 😊 I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and naviga...

19 Helmi 0s

[346] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 16-02-2026

Text me what you thought of the show 😊 An edited version of my segment on 3AW Melbourne, Australia Overnight. Talking shift work and anything else that comes up along the way. We move from public tru...

17 Helmi 0s