About this episode
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Sunlight isn’t optional, it’s your body’s control system.
For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.
In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.
- How light controls your circadian rhythm (your body clock)
- Why morning sunlight beats scrolling in a dark room
- The benefits of red/infrared light for recovery and calm
- Why blue light helps in the morning but harms you at night
- The role of full-spectrum light (green, yellow, UV)
- How modern life creates “dim days, bright nights”
- Practical strategies to improve sleep even on night shift
Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.
Learn more or work with me 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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