A Healthy Shift | The Shift Work 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.

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Episoder(395)

[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 bio...

9 Aug 14min

[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...

6 Aug 11min

[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 McM...

2 Aug 33min

[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 ...

2 Aug 11min

[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, t...

30 Jul 18min

[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, poo...

26 Jul 11min

[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 n...

23 Jul 17min

[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....

20 Jul 36min