[317] - Why You Can’t Catch Up on Sleep, But You Can Bank It

Text me what you thought of the show 😊The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs.What You’ll Learn:Why weekend lie-ins disrupt circadian rhythmHow a drifting body clock drives cravings, low mood, and fatigueThe anchor habit of a consistent wake-up timeHow morning light and gentle movement act as time cuesShort power naps that support recovery without harming night sleepHow to bank sleep before nights and early startsA practical daily timing plan for shift workersA calm pre-sleep routine that improves depth and consistencyIf you want help building a sleep plan that fits your roster and your energy needs, use the link in the show notes to get in touch.Subscribe for new episodes, and please leave a rating and review—it helps more shift workers find the show.Learn more at ahealthyshift.com.Support 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._______________________