A Healthy Shift | The Shift Work Podcast
by Roger Sutherland | Founder, A Healthy Shift | Night Shift & Sleep Specialist | Shift Work Educator
Latest episode
[428] – The Emotional Toll of Shift Work: Why We Carry Stress…
[428] – The Emotional Toll of Shift Work: Why We Carry Stress…
About this podcast
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, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.
If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.
Each episode explores topics including:
• Shift work
• Night shift
• Sleep after night shift
• Circadian rhythm
• Fatigue management
• Shift worker health
• Nutrition for shift workers
• Chrononutrition
• Recovery and resilience
• Women's health and shift work
• Leadership in 24/7 organisations
• Human performance
• Workplace wellbeing
• Fatigue risk management
• Building healthier, safer and higher-performing workplaces
This isn't another podcast offering generic health tips.
It's a podcast about changing the future of shift work.
Because healthier people create stronger teams.
Stronger teams build better organisations.
And it all starts by understanding how to work with biology, not against it.
It doesn't have to be this way.
Episodes
The newest 50 of 425 episodes
- [428] – The Emotional Toll of Shift Work: Why We Carry Stress Between Jobs · 14 min · Season 2 Episode 342Text me what you thought of the show 😊 Why is it so difficult to switch off after a stressful job, even when you've already moved on to the next task? For nurses, police…
- [427] – Shift Work Stress: When Did You Last Take a Moment for Yourself · 13 min · Season 2 Episode 341Text me what you thought of the show 😊 Managing shift work stress isn't easy when you're constantly looking after other people. But when was the last time you stopped during a…
- [426] – Dead Tired, But Wide Awake? Why Shift Workers Can't Switch Off · 23 min · Season 2 Episode 340Text me what you thought of the show 😊 You've just finished a long, demanding shift. You're absolutely exhausted, all you want to do is get home and sleep, but the moment your…
- [425] – You're There for Everyone Else, But Who's Looking After You? · 25 min · Season 2 Episode 339Text me what you thought of the show 😊 You spend your working hours looking after other people, then come home to family, household responsibilities and everything else life…
- [424] – The Hidden Freedom of Shift Work | Why Monday to Friday Isn't for Everyone · 26 min · Season 2 Episode 338Text me what you thought of the show 😊 Who decided that Saturday and Sunday had to be the best days of the week? After more than 40 years of shift work, one of the things I…
- [423]- Your host on Radio 3AW - Talk Back Radio 26-10-2026 · 37 min · Season 2 Episode 337Text me what you thought of the show 😊 In this morning's chat with Tony McManus on 3AW Australia Overnight, we took a lighter look at shift work and some of the benefits that…
- [422] – The People Who Made Shift Work Worth It, You Know Who They Are · 31 min · Season 2 Episode 336Text me what you thought of the show 😊 After more than 40 years of working shifts, some of my greatest memories aren't about the work itself. They're about the people I worked…
- [421] - The Funny Side of Shift Work: Things Only Shift Workers Understand · 21 min · Season 2 Episode 335Text me what you thought of the show 😊 The Funny Side of Shift Work: Things Only Shift Workers UnderstandIf you've ever woken up and had absolutely no idea what day it is, eaten…
- [420] - Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks About · 22 min · Season 2 Episode 334Text me what you thought of the show 😊 Why I Loved Shift Work After 40 Years | The Benefits Nobody Talks AboutShift work gets plenty of negative attention. Poor sleep, fatigue…
- [419] - Part 5 - What Does a Shift Work Capable Organisation Actually Look Like? · 16 min · Season 2 Episode 333Text 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…
- [418] - Part 4 - What Happens After the Shift Work Seminar? · 16 min · Season 2 Episode 332Text 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…
- [417] - Part 3 - Who Actually Owns Shift Worker Health in Your Organisation? · 15 min · Season 2 Episode 331Text 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?…
- [416] - Part 2 - You Gave Them a Roster, But Did You Teach Them How to Work It? · 16 min · Season 2 Episode 330Text 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…
- [415]- Your host on Radio 3AW - Talk Back Radio 28-09-2026 · 35 min · Season 2 Episode 329Text 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…
- [414] - Part 1 - The Hidden Cost of NOT Educating Your Shift Workers? · 18 min · Season 2 Episode 328Text 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…
- [413] - Can You Actually Adapt to Night Shift? · 12 min · Season 2 Episode 327Text 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…
- [412] - The First Day Off After Night Shift — What Should You Actually Do · 15 min · Season 2 Episode 326Text 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…
- [411] - Nobody Taught You How to Work Shifts — And Thats the Problem · 20 min · Season 2 Episode 325Text 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…
- [410] - Eating Jet Lag: What Changing Meal Times Could Be Doing to Your Health · 28 min · Season 2 Episode 324Text 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…
- [409] - Is Night Shift Bad for Your Health? · 20 min · Season 2 Episode 323Text 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…
- [408] - You Don't Have to Feel Stressed to Be Stressed · 23 min · Season 2 Episode 322Text 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…
- [407] - Stop Replacing Shift Workers. Start Asking Why They're Leaving. · 16 min · Season 2 Episode 321Text 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…
- [406]- Your host on Radio 3AW (w/special guest Antony - Runway Pickleball) - Talk Back Radio 31-08-2026 · 40 min · Season 2 Episode 320Text 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…
- [405] - What If Your Shift Work Expert Was Already on Shift? · 16 min · Season 2 Episode 319Text 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…
- [404] - Your Shift Workers Don't Need More Motivation. They Need Understanding. · 16 min · Season 2 Episode 318Text 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…
- [403] - Why One-Off Shift Work Training Isn't Enough for 24/7 Workforces · 14 min · Season 2 Episode 317Text 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…
- [402] - Creatine for Night Shift Workers: Could It Help When You’re Sleep Deprived? · 25 min · Season 2 Episode 316Text 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…
- [401]- Your host on Radio 3AW - Talk Back Radio 17-08-2026 · 35 min · Season 2 Episode 315Text 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…
- [400] - You'll Get Used to It..... The Biggest Myth in Shift Work · 25 min · Season 2 Episode 314Text 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…
- [399] - If We Know What's Healthy... Why Do Shift Workers Still Struggle? · 15 min · Season 2 Episode 13Text 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?…
- [398] - The Four Biological Signals Every Shift Worker Needs To Understand · 14 min · Season 2 Episode 12Text 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…
- [397] - Your Body Isn't Working Against You... It's Trying To Protect You · 11 min · Season 2 Episode 311Text 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…
- [396]- Your host on Radio 3AW - Talk Back Radio 03-08-2026 · 33 min · Season 2 Episode 310Text 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…
- [395] - Five Words Every Shift Worker Has Heard · 11 min · Season 2 Episode 309Text 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…
- [394] - If You Only Change 4 Things as a Shift Worker, Make Them These · 18 min · Season 2 Episode 308Text 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…
- [393] - Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It) · 12 min · Season 2 Episode 307Text 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…
- [392] - Why Do I Wake Up After 4 Hours of Sleep After Night Shift? · 17 min · Season 2 Episode 306Text 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…
- [391]- Your host on Radio 3AW - Talk Back Radio 20-07-2026 · 36 min · Season 2 Episode 305Text 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…
- [390] - What Should You Eat on Night Shift? The Best Way to Eat When Working Nights · 16 min · Season 2 Episode 304Text 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…
- [389] - Should You Sleep Straight After Night Shift? The Best Way to Recover · 18 min · Season 2 Episode 303Text 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…
- [388] - How to Sleep After Night Shift: Why You're Exhausted But Can't Sleep · 25 min · Season 2 Episode 302Text 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…
- [387] - Why Night Shift Makes You So Tired Even When You Sleep · 27 min · Season 2 Episode 301Text 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…
- [386] - Why 24/7 Organisations Are Missing a Critical Piece of Fatigue Management · 20 min · Season 2 Episode 300Text 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…
- [385] - Cabin Crew Health: How to Stay Healthy Through Long Haul Flights · 1 h 18 min · Season 2 Episode 299Text 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…
- [384]- Your host on Radio 3AW - Talk Back Radio 22-06-2026 · 33 min · Season 2 Episode 298Text 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…
- [383] - Psychological Health Is Now Law – What Every Victorian Shift Worker Must Know · 15 min · Season 2 Episode 297Text 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…
- [382] - Gym After Night Shift… Or Go Straight To Bed · 16 min · Season 2 Episode 328Text 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…
- [381] - Why Every 24/7 Workplace Needs Shift Work Champions · 16 min · Season 2 Episode 327Text 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…
- [380] - Should I be getting daylight after nightshift · 20 min · Season 2 Episode 326Text 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…
- [379] - 7 days is all it will take, simple · 14 min · Season 2 Episode 325Text 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…
