[323] - Shift Work, Circadian Disruption And Its Impact On Your Mental Health
Get every episode summarized
Each time A Healthy Shift publishes, we email you a written briefing from the transcript — the topics, who appeared, and any specific claims, with the ad reads skipped.
Email me new episodesFree for 3 shows. No card needed.
About this episode
Text me what you thought of the show 😊
We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep.
• circadian rhythm as a mood and hormone regulator
• how desynchronisation raises stress and lowers emotional control
• frontline roles and increased vulnerability to mental ill health
• common coping tools that backfire: alcohol, nicotine, energy drinks
• morning light and outdoor time as foundational anchors
• simple routines for wake, meals, and wind-down on changing rosters
• steady nutrition with protein, fibre, and lower GI foods
• movement over exercise and why short walks work
• caffeine cut-off at 12 for better sleep
• sleep hygiene, blackout rooms, and masks for deeper rest
• practical steps to break the sleep–mood spiral
If you need help with this, I’ve got 40 years of experience and I’m happy to help you to work through how to synchronize your circadian rhythm in a desynchronized world. The link is in the show notes
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
----------------------------
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 Championsâ„¢ Framework.
Shift Work Championsâ„¢: https://join.ahealthyshift.com/shift-work-capability
Website: https://ahealthyshift.com.au
LinkedIn: https://www.linkedin.com/in/roger-sutherland
Instagram: @a_healthy_shift
___________________
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.
_______________________
Get every episode summarized
Each time A Healthy Shift publishes, we email you a written briefing from the transcript — the topics, who appeared, and any specific claims, with the ad reads skipped.
Email me new episodesFree for 3 shows. No card needed.
Hosts & guests
No transcript yet
This episode has not been transcribed. Request it and it moves to the front of the queue.
More episodes
More from A Healthy Shift
[413] - Can You Actually Adapt to Night Shift?
A Healthy Shift
[412] - The First Day Off After Night Shift — What Should You Actually Do
A Healthy Shift
[411] - Nobody Taught You How to Work Shifts — And Thats the Problem
A Healthy Shift
[410] - Eating Jet Lag: What Changing Meal Times Could Be Doing to Your Health
A Healthy Shift