[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption

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We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off.

• minimum circadian disruption as the core goal
• jet lag analogy applied carefully to shift work
• consistent wake time beats chasing hours
• short naps vs full cycles to manage sleep inertia
• daylight exposure and movement as daily anchors
• eat breakfast, lunch, and dinner at normal times
• avoid sedatives for daytime sleep
• step-by-step plan for first, middle, and final night
• practical reset on the day you finish nights
• better outcomes for women’s infradian rhythm

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If you want to know more about me or work with me, you can go to ahealthyshift.com

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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-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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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.

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