PODCAST · health
A Healthy Shift | The Shift Work Podcast
by Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
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, f
Episodes
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[421] - The Funny Side of Shift Work: Things Only Shift Workers Understand
Text me what you thought of the show 😊 The Funny Side of Shift Work: Things Only Shift Workers Understand If you've ever woken up and had absolutely no idea what day it is, eaten breakfast at three in the afternoon or tried explaining to someone why being home during the day doesn't mean you're...
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[420] - Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks About
Text me what you thought of the show 😊 Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks About Shift work gets plenty of negative attention. Poor sleep, fatigue, disrupted routines and the challenges of working outside normal hours. But after more than 40 years working shifts…
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[419] - Part 5 - What Does a Shift Work Capable Organisation Actually Look Like?
Text me what you thought of the show 😊 Across the last few episodes, I’ve talked about what I believe is missing in the way many organisations support their shift-working workforce. In this episode, I want to turn that conversation around and look at what we could actually build instead. What…
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[418] - Part 4 - What Happens After the Shift Work Seminar?
Text me what you thought of the show 😊 Bringing someone into your organisation to educate your shift-working workforce can be incredibly valuable. I’ve seen firsthand what happens when people finally understand why they’re struggling with sleep, fatigue, light exposure, caffeine, eating…
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[417] - Part 3 - Who Actually Owns Shift Worker Health in Your Organisation?
Text me what you thought of the show 😊 Who actually owns shift worker health inside a 24/7 organisation? Is it Health and Wellbeing? Safety? HR or People and Culture? Operations? Leadership? Or does responsibility ultimately sit with the individual shift worker? In this episode, I explore why I...
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[416] - Part 2 - You Gave Them a Roster, But Did You Teach Them How to Work It?
Text me what you thought of the show 😊 We’re very good at teaching people how to do their job. But are we teaching them how to manage their life around when we’re asking them to do that job? In this episode, I explore what I believe is one of the biggest capability gaps inside 24/7…
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[415]- Your host on Radio 3AW - Talk Back Radio 28-09-2026
Text me what you thought of the show 😊 This morning I joined Tony McManus on Australia Overnight for a conversation that went somewhere I think we need to go more often. What is shift work like for the people waiting at home? The conversation started with a powerful email from the wife of a...
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[414] - Part 1 - The Hidden Cost of NOT Educating Your Shift Workers?
Text me what you thought of the show 😊 What does it cost an organisation to educate its shift-working workforce? That's an easy number to see. It appears on a proposal, gets allocated to a budget and requires someone to approve it. But there's another number that's much harder to see: what does…
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[413] - Can You Actually Adapt to Night Shift?
Text me what you thought of the show 😊 Can You Actually Adapt to Night Shift? “I’ve been doing night shift for years. My body is used to it.” But does feeling comfortable working nights mean your biology has actually adapted? In this episode, I explore the important difference between becoming...
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[412] - The First Day Off After Night Shift — What Should You Actually Do
Text me what you thought of the show 😊 The First Day Off After Night Shift — What Should You Actually Do? You’ve finished your final night shift and now you need to transition back to days. So, what’s the best way to approach that first day off? In this episode, I explain why the sleep after…
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[411] - Nobody Taught You How to Work Shifts — And Thats the Problem
Text me what you thought of the show 😊 Nobody Taught You How to Work Shifts — And That’s the Problem Shift workers are trained to do their jobs, but how many are actually taught how to work shifts? In this episode, I explore one of the biggest gaps in 24/7 workplaces: understanding the…
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[410] - Eating Jet Lag: What Changing Meal Times Could Be Doing to Your Health
Text me what you thought of the show 😊 Night shift doesn’t only disrupt when you sleep. It can completely change when you eat. One day you’re eating dinner at six in the evening. The next, you’re having a main meal at two in the morning, eating breakfast after work and then trying to return to...
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[409] - Is Night Shift Bad for Your Health?
Text me what you thought of the show 😊 Is night shift bad for your health? The research linking night shift work with circadian disruption, poor sleep, metabolic dysfunction and increased long-term health risks gives us good reason to take the question seriously. But there’s an important part of...
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[408] - You Don't Have to Feel Stressed to Be Stressed
Text me what you thought of the show 😊 What if some of the biggest stressors in your life don’t actually feel like stress? For shift workers, stress isn’t only a difficult boss, a busy shift, financial pressure or feeling overwhelmed. Your body can be dealing with physiological stress even when...
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[407] - Stop Replacing Shift Workers. Start Asking Why They're Leaving.
Text me what you thought of the show 😊 Stop Replacing Shift Workers. Start Asking Why They're Leaving. If your organisation is constantly recruiting shift workers to replace the people who are leaving, there may be another question worth asking: Why are they leaving in the first place? Staff...
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[406]- Your host on Radio 3AW (w/special guest Antony - Runway Pickleball) - Talk Back Radio 31-08-2026
Text me what you thought of the show 😊 I join Tony McManus on 3AW’s Australia Overnight for a lively conversation about the “pub test,” government spending, Victoria’s debt and the pressure facing police, nurses, paramedics and teachers. We also bring the conversation back to shift work health,...
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[405] - What If Your Shift Work Expert Was Already on Shift?
Text me what you thought of the show 😊 What If Your Shift Work Expert Was Already on Shift? Who does a shift worker turn to at 2am when they're exhausted, struggling with night shift and wondering how much longer they can keep doing it? Usually, it's the person working beside them. That...
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[404] - Your Shift Workers Don't Need More Motivation. They Need Understanding.
Text me what you thought of the show 😊 Your Shift Workers Don't Need More Motivation. They Need Understanding. Are your shift workers really unmotivated, or have they simply never been taught how to work shifts properly? Many 24/7 organisations invest in employee wellbeing, fatigue management…
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[403] - Why One-Off Shift Work Training Isn't Enough for 24/7 Workforces
Text me what you thought of the show 😊 Why One-Off Shift Work Training Isn't Enough for 24/7 Workforces What happens after your workplace shift work training ends? A seminar can create awareness. It can give shift workers those important lightbulb moments where they finally understand why they...
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[402] - Creatine for Night Shift Workers: Could It Help When You’re Sleep Deprived?
Text me what you thought of the show 😊 Creatine for Night Shift Workers: Could It Help When You’re Sleep Deprived? Could creatine monohydrate help night-shift workers maintain cognitive performance when they’re tired and sleep-deprived? Creatine is best known for its role in strength, muscle and...
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[401]- Your host on Radio 3AW - Talk Back Radio 17-08-2026
Text me what you thought of the show 😊 Night Shift Health: Blood Tests, Nutrition, Creatine & the Best Diet for Shift Workers What should shift workers be doing to protect their health when working nights, rotating rosters and irregular hours? In this episode of A Healthy Shift | Shift Work...
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[400] - You'll Get Used to It..... The Biggest Myth in Shift Work
Text me what you thought of the show 😊 If you've worked shifts for any length of time, you've probably heard someone say: "Don't worry... you'll get used to it." I'm about to explain why this is the biggest myth in shift work. In this episode, I explore why your body never truly "gets used" to...
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[399] - If We Know What's Healthy... Why Do Shift Workers Still Struggle?
Text me what you thought of the show 😊 Most shift workers already know they should sleep more, eat better, move more and look after themselves. So why is it still so difficult? In this episode I explore the gap between knowledge and action, why motivation isn't the answer, and why building…
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[398] - The Four Biological Signals Every Shift Worker Needs To Understand
Text me what you thought of the show 😊 Most shift workers think better health comes from finding the perfect diet or the perfect sleep routine. But your body doesn't work that way. It responds to biological signals. In this episode I explain the four most important signals that influence sleep,...
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[397] - Your Body Isn't Working Against You... It's Trying To Protect You
Text me what you thought of the show 😊 Have you ever wondered why staying awake all night feels so much harder than staying awake during the day? It's not because you're weak. It's not because you're getting older. And it's not because your body is broken. Your body is doing exactly what it...
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[396]- Your host on Radio 3AW - Talk Back Radio 03-08-2026
Text me what you thought of the show 😊 Why Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work Champions Description In this week's Australia Overnight on 3AW with Tony McManus, Roger Sutherland discusses one of the biggest problems facing shift workers around the…
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[395] - Five Words Every Shift Worker Has Heard
Text me what you thought of the show 😊 If you've worked shifts for more than a week, you've probably heard someone say: "You'll get used to it." But what if that's not actually true? In this episode I share why this simple phrase shaped the way I thought about shift work for decades, and why...
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[394] - If You Only Change 4 Things as a Shift Worker, Make Them These
Text me what you thought of the show 😊 If You Only Change 4 Things as a Shift Worker, Make Them These If you're working night shift, rotating rosters or long hours and constantly feeling exhausted, this episode is for you. There is no shortage of advice for shift workers. One person tells you to...
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[393] - Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)
Text me what you thought of the show 😊 Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It) Episode 393 | A Healthy Shift Podcast For decades we've accepted fatigue, poor sleep, burnout and declining health as simply part of working shifts. But what if we've been...
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[392] - Why Do I Wake Up After 4 Hours of Sleep After Night Shift?
Text me what you thought of the show 😊 Why do you wake up after only three or four hours of sleep after night shift, even when you’re completely exhausted? It’s one of the most frustrating problems night shift workers face. In this episode, Night Shift & Sleep Specialist Roger Sutherland…
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[391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026
Text me what you thought of the show 😊 We pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope...
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[390] - What Should You Eat on Night Shift? The Best Way to Eat When Working Nights
Text me what you thought of the show 😊 What should you eat on night shift, and when should you eat when working nights? If you struggle with bloating, digestive problems, weight gain, low energy or cravings during night shift, the timing of your food may be part of the problem. In this episode,...
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[389] - Should You Sleep Straight After Night Shift? The Best Way to Recover
Text me what you thought of the show 😊 Should you sleep straight after night shift, stay awake, or have a short sleep and get up? The answer depends on one important question: are you working another night shift, or have you just finished your final night shift? In this episode, Night Shift &...
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[388] - How to Sleep After Night Shift: Why You're Exhausted But Can't Sleep
Text me what you thought of the show 😊 Why can’t you sleep after night shift, even when you’re completely exhausted? If you work night shift and struggle to fall asleep, stay asleep or get enough quality daytime sleep, this episode explains what is happening and what you can do about it. Roger...
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[387] - Why Night Shift Makes You So Tired Even When You Sleep
Text me what you thought of the show 😊 I explain why night shift fatigue can stick around even after a decent sleep and why the real issue is often circadian disruption. I break down a simple four pillar system so you can reduce biological chaos and recover with less guesswork. • sleep…
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[386] - Why 24/7 Organisations Are Missing a Critical Piece of Fatigue Management
Text me what you thought of the show 😊 We challenge leaders to stop treating shift work as a roster problem and start treating it as a biology problem that drives safety, errors, and performance. We lay out why fatigue is an organisational risk and why training trusted Shift Work Champions on…
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[385] - Cabin Crew Health: How to Stay Healthy Through Long Haul Flights
Text me what you thought of the show 😊 Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body....
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[384]- Your host on Radio 3AW - Talk Back Radio 22-06-2026
Text me what you thought of the show 😊 Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new…
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[383] - Psychological Health Is Now Law – What Every Victorian Shift Worker Must Know
Text me what you thought of the show 😊 We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must…
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[382] - Gym After Night Shift… Or Go Straight To Bed
Text me what you thought of the show 😊 After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep? In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent...
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[381] - Why Every 24/7 Workplace Needs Shift Work Champions
Text me what you thought of the show 😊 Shift work doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift. In this episode, I talk to leaders, managers, HR...
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[380] - Should I be getting daylight after nightshift
Text me what you thought of the show 😊 The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home. A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body...
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[379] - 7 days is all it will take, simple
Text me what you thought of the show 😊 Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem. When your body clock can’t line up with your roster and environment,...
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[378] - The Human Behind the Mask
Text me what you thought of the show 😊 Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all. In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for...
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[377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026
Text me what you thought of the show 😊 Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem. We explore how weekend sleep habits can throw your circadian rhythm out of...
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[376]- Your host on Radio 3AW - Talk Back Radio 11-05-2026
Text me what you thought of the show 😊 Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain. In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you...
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[375] - I agree with you, your hormones are broken.
Text me what you thought of the show 😊 Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable. If you’ve ever thought “my hormones are broken,” this...
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[374] - If you work nights - You'll learn from this
Text me what you thought of the show 😊 Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker. • Why...
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[373] - The One and Done Solution for Shift Workers
Text me what you thought of the show 😊 Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it. So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked. In this episode, we talk...
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[372] - Steve Jennings - Creatine, What is it with this hugely popular white powder
Text me what you thought of the show 😊 If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep. In this episode, we bring on Steve…
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ABOUT THIS SHOW
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, f
HOSTED BY
Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
CATEGORIES
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Frequently Asked Questions
How many episodes does A Healthy Shift | The Shift Work Podcast have?
A Healthy Shift | The Shift Work Podcast currently has 416 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is A Healthy Shift | The Shift Work Podcast about?
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...
How often does A Healthy Shift | The Shift Work Podcast release new episodes?
A Healthy Shift | The Shift Work Podcast publishes regularly with 416 episodes available. Check the episode list for the typical release schedule.
Where can I listen to A Healthy Shift | The Shift Work Podcast?
You can listen to A Healthy Shift | The Shift Work Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts A Healthy Shift | The Shift Work Podcast?
A Healthy Shift | The Shift Work Podcast is created and hosted by Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator.
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