[29] - Tips to improve your sleep

Text me what you thought of the show 😊 Are you ready to transform your perceptions of shift work? No more viewing shift work as a burden; let's see it as an opportunity for flexibility. We'll redefine the morning routine, from opening your curtains, resetting your circadian rhythm, to setting daily intentions before checking your phone. I'll help you show up for the day, embrace the benefits of shift work, and dance to your own rhythm. But it's not just about seizing the day; ...

9 Juli 202318min

Text me what you thought of the show 😊 What if there was a way to take back control of your health, despite having to endure the rigors of night shifts? Let me, Roger Sutherland, certified nutritionist and veteran shift worker, share with you a game-changing strategy that can help. I delve into the nitty-gritty of why we struggle after night shifts - it's not just about our disrupted circadian rhythm. Elevated triglycerides are the unseen foe, lingering in our bloodstream long af...

6 Juli 202315min

Text me what you thought of the show 😊 Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels worse when you're flying east rather than west? Join me, as we explore the mysteries of our circadian rhythm and discover how it influences our daily lives, especially when it comes to jet lag and shift work. You'll learn about the key triggers of our circadian rhythm - light, movement and nutrient timing, and how simple habits like getting plenty o...

2 Juli 202328min

Text me what you thought of the show 😊 Do you ever wonder how your food environment impacts your health, especially as a shift worker? Today, we're joined by Dr. Jill Joyce, a registered dietitian, professor of public health nutrition, and co-director of the Tactical Fitness and Nutrition Lab at Oklahoma State University, to explore the complexities of food environments in shift working environments and how they affect our eating habits, health, and overall well-being. Throughout our conv...

29 Juni 202353min

Text me what you thought of the show 😊 Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep process with Angela Borges from A Healthy Diary in our latest chat. Together, we break down her simple and effective method for planning, shopping, and prepping your nutritious meals in as little as 30 minutes – all while juggling unpredictable schedules. Angela shares invaluable tips to make meal prepping an enjoyable and rewarding experience, even f...

27 Juni 202322min

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 Juni 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 Juni 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 Juni 202313min