[315] - Let's Sabotage Your Sleep - 5 Proven Steps

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Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery.

What You’ll Learn:

• How early daylight resets the circadian clock
• Ways to build sleep pressure without the gym
• The 12 o’clock caffeine rule that protects sleep
• Why alcohol fragments REM and deep sleep
• Simple wind-down routines that actually work
• Stress practices that calm the nervous system
• Five common sleep sabotages—reversed
• How to set routines for rotating rosters

If this resonated and you're ready to fix your sleep, book a one-to-one assessment call using the link in the show notes.

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Learn more at 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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