[310] - Night Shift and Your Circadian Clock - 3 Ways to Lower Your Health Risk

Text me what you thought of the show 😊I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.• Why circadian rhythm misalignment drives night shift risks• How morning light ruins daytime sleep and how to block it• What makes orange blue-blocking lenses essential on commute• How to build a cave-dark, cool, quiet sleep space• When and why to get daylight after waking• The 4–6/8 breath reset for nervous system calm• How longer exhales lower arousal and improve focus• Treating post-night sleep as a strategic nap• One-strategy homework to build consistencyIf you want to know more about me or work with me, you can go to ahealthyshift.comIf you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onSupport the show----------------------------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-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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._______________________