[29] - Tips to improve your sleep

Text me what you thought of the show 😊 In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption. Here’s what I cover: Why waking early on the day of your first night shift works better than staying up late the night beforeHow eating at normal daytime hours...

10 Aug 202521min

Text me what you thought of the show 😊 In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours. I cover: How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)Why nicotine increases stress on your system and makes it harder ...

7 Aug 202521min

Text me what you thought of the show 😊 In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule. Here’s what I cover in this episode: Why chronic fatigu...

3 Aug 202524min

Text me what you thought of the show 😊 Shift work isn’t gender neutral, and women are paying the price. In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help. How circadian and menstrual cycles clashWhy PMS, gut issues, and poor recovery are more common in womenWhy standard shift work advice fails most female workersWhat needs to change — for individuals and organisationsListen now to understand what’s really going on — and how to protect...

31 Juli 202516min

Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker. What’s in This Episode: • Why Vitamin D matters for shift workers How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance. • The role of Ome...

27 Juli 202520min

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover. Spoiler alert — they don’t. In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for y...

24 Juli 202517min

Text me what you thought of the show 😊 I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system. As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have changed — and not for the better. In this episode, I share some real talk about the rise in crime, the frustration felt by officers, and why our cur...

24 Juli 202540min

Text me what you thought of the show 😊 In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker. These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing. My Recommended Reads: Atomic Habits – B...

20 Juli 202526min