June 19, 2025 • 29 mins
Text me what you thought of the show 😊
In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.
Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.
Here’s what I cover:
- Why circadian disruption leads to fatigue, illness, and burnout
- How light exposure is your #1 tool for better sleep and energy
- How I build a “sleep cave” that helps shift workers fall asleep faster
- The power of blue-light blocking on your commute home
- How digestion follows your body clock — and how to eat smarter at night
- My go-to nutrition tips for reducing bloating and sugar crashes
- Why mental health suffers — and what to do about it
- Shift rotation tips, nap timing, and lighting hacks that actually make a difference
Need more support?
If shift work is taking a toll on your body or brain, you're not alone.
Join the Shift Workers Collective or work with me 1:1 at ahealthyshift.com — and let’s build a strategy that works for your schedule and lifestyle.
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------
YOU CAN FIND ME AT
COACHING
_____________________
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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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to A Healthy Shift, the
podcast, which is dedicated toempowering you, the shift worker
(00:49):
, to thrive and not just survivein your demanding role.
I'm your host, roger Sutherland,and today I want to shine a
spotlight on a topic that isabsolutely fundamental to your
health and well-being, and thatis your circadian rhythm.
Fundamental to your health andwellbeing, and that is your
circadian rhythm.
Now, before you go, oh, we'veheard all this before.
(01:11):
What I want to go into today isI want to talk about not only
the circadian rhythm.
I'm not going to go into greatdetail around that, because
we've discussed that and done itto death.
What I wanted to really covertoday is how circadian
misalignment actually impacts onus and strategies around that.
So let's get into that, becauseif you're a frontline health or
emergency services worker, anight nurse on duty, a paramedic
(01:34):
on rotating shifts or a policeofficer on a late night patrol,
then you know you already knowthe unique challenges of trying
to function when your body isliterally telling you to do the
exact opposite.
And for those of you in yourearly 20s and just starting out
in this incredible, vital work,it's even more critical that you
(01:57):
understand this now because Ican absolutely promise you the
long-term impacts of this shiftwork will really start to set in
, and it's important that youcan learn from somebody such as
myself that has not onlywell-travelled road, but I've
also understand the evidence andthe science behind the best
(02:18):
possible way to go about doingthis shift work, because there
is a way to do it.
Research in the past that'sbeen done on shift work has been
done with very, very littleeducation around shift workers
and they've only looked at whatthe outcomes are.
But I'm here to try and educatepeople on the best possible way
(02:40):
to go about doing this and Ihonestly believe that I can make
the shift working environment alot healthier.
You see, one of the things isfor the first three quarters of
my own shift working life.
I honestly had no idea what Iwas doing.
I was just doing it.
I just did what I'd been toldby others.
(03:00):
I listened to others, I watchedwhat others did conversations
been told by others.
I listened to others, I watchedwhat others did conversations
and what everybody else seemedto be doing and honestly, I can
honestly say, as I stand heretoday, it took a significant
(03:20):
toll on my own health, bothphysically and mentally, because
the impacts on my health wereprofound in so many ways, and
some of those impacts, I cantell you, I am still dealing
with today.
But once I understood thecircadian rhythm and I got my
light diet right, once I focusedon aligning my circadian rhythm
as much as possible, that'swhen I truly started to thrive,
(03:43):
and I want this for you too.
Now I know you think, oh, I'm ashift worker, I can't do it.
I'm going to stop you rightthere, because I will challenge
anyone that comes at me that youcan do it a different way to
the way that you're doing it nowif you are really suffering.
But you have to take the steps.
(04:03):
So what are they?
So let's start with the basics.
What exactly is your circadianrhythm?
Because it is so important toour health.
So think of it as your body'smaster internal clock.
It's a natural 24-hour cyclethat regulates everything from
your sleep-wake patterns tohormone release, body
(04:26):
temperature, your metabolism,even your immune function.
Now, this clock is primarilyset by light and darkness.
When it's light, your body getssignals to be awake and alert,
and when it's dark you got it itstarts producing melatonin.
That hormone that helps yousignals darkness to the body and
(04:49):
we start to feel a bit sleepy.
Now here's a severe impact forus shift workers.
When you're working nights orirregular shifts, you are
constantly fighting against thisnatural, deeply ingrained
biological clock, are exposed toexposing yourself to bright
light when your body expectsdarkness, and you're trying to
(05:11):
sleep when your body expectslight.
Now this isn't just a bittiring.
Quote unquote this is afundamental disruption to your
entire physiological system.
It causes all sorts of grieffor it and the consequences?
They are far-reaching and,quite frankly, they are alarming
(05:33):
, especially for the youngpeople who think that they're
quite invincible right now.
But I can promise you it'sgoing to catch up.
Let's go through four main areasthat a disrupted circadian
rhythm impacts on, and the firstone is the sleep sabotage and
the crash.
(05:54):
The issue is your body isdesigned to sleep when it is
dark.
When you finish a night shiftor you come home from a late
call, the sun is often rising,which is blasting your body with
the signal to be awake, andmany young shift workers,
feeling exhausted, will thenpower on through by trying to
(06:16):
force sleep in an environmentthat's hostile to it or, worse,
engage in revenge.
Bedtime procrastination, whichmeans staying up longer than
they should because they feeldeprived of personal time, and
this often leads to inadequateand fragmented sleep.
So what's the self-sabotagehere?
(06:37):
Thinking that you can just pushthrough, or that you can quote
unquote catch up on the weekendand anybody that follows me
knows you can't catch up onsleep or the feeling the need to
immediately jump into socialplans or errands because you
(06:57):
have so little normal free time.
What's the impact of thisChronic sleep deprivation?
Now, we're talking impairedcognitive function, a much
slower reaction time, difficultyin concentrating, memory issues
and in critical frontline roles.
This is not just inconvenient,it's an outright safety risk for
(07:21):
you and for those of you thatyou are serving or helping.
You're also at a higher riskfor what is known as shift work
sleep disorder, which is aclinical condition which is
marked by insomnia and excessivesleepiness tied directly to
your work schedule.
(07:42):
You literally can't sleepduring the day and you can't
stay awake overnight.
So what's the strategy aroundthis?
I can't emphasize this enough.
You must prioritize your sleepcave.
You must prioritize your sleep.
Make your bedroom as dark ashumanly possible, even during
(08:06):
the day.
Now, when I say make it as darkas possible, I'm not only
talking during the day, I amtalking at night as well.
We need thick blackout blindsor, if you can't do that, an eye
mask.
We need to make it cool andquiet.
Can't do that an eye mask.
We need to make it cool andquiet Immediately upon leaving
(08:28):
night shift.
We need to be wearing darkglasses or blue light blocking
glasses to block out as much ofthis morning blue light as is
possible on your commute home.
We need to leave those glasseson right up until we take them
(08:49):
off, to put a sleep mask on andsleep.
Now the next thing you've got toget into bed as soon as you can
, even if it's just for aplanned nap.
Treat your daytime sleep withthe reverence that you would for
nighttime sleep.
I beg you that your prioritywhen you're on nights is to get
home, eat, shower straight tobed, not scroll sitting on a
(09:14):
phone and exposing yourself todaylight.
This is critical and why a lotof people really suffer with
poor sleep.
Yeah, you might go straight tosleep, I totally understand that
, but you won't stay asleep, andit's not just because you're on
night shift, it's because ofyour activities leading into
(09:35):
that sleep.
And this is where it becomesimperative.
It becomes really, reallyimportant that you block that
blue light and lower all thelights and make it pitch black
in your bedroom.
So that is the sleep sabotage.
All right.
Now the next thing is your guthealth, those gut feelings and
(09:59):
the metabolic mayhem thatcircadian misalignment brings.
What's the issue?
Well, the issue is yourdigestive system is also
operating on that normal diurnal, which is daytime, circadian
rhythm.
Eating a main meal at 2 am orconstantly shifting your meal
times backwards and forwardsdoes nothing more than just
(10:22):
confuse your metabolism.
Your body's not designed toprocess a heavy meal in the
middle of the biological night.
So how do we self-sabotage this?
Well, what we do is we grabquick and often unhealthy,
highly processed foods duringour shifts because they're
convenient, or we're eatinglarge meals at odd hours, and I
(10:43):
can put my hand up.
I absolutely was an offenderfor this as well.
Just flip the meals, they say.
Sure, this can be fueled byexhaustion and cravings for
quick energy While we are tired.
This has a problem.
The impact of this is theincreased risk of
gastrointestinal issues like IBS.
We get acid reflux and generalabdominal discomfort, gas
(11:07):
bloating.
Ladies, this is a real problemfor you, in particular with a
already compromised digestivetract.
More seriously, thissignificantly raises your risk
for metabolic disorders such asobesity, insulin resistance and
type 2 diabetes.
(11:28):
Your body struggles to regulateblood sugar and store fat
effectively when you're eatingpatterns out of sync with your
internal clock.
It is literally that simple.
So what's the strategy?
Strategic nourishment Focus onnutrient-ense, smaller meals and
snacks during your night shift,try and fast between 2100 or 9
(11:53):
pm and 6 am and try and eat yourlargest meal of the day during
the biological day, whetherthat's before your shift starts
or during a planned very earlybreak in that shift.
Before you go into that 9pm,hydrate consistently with water.
(12:13):
Don't reach for this caffeineall the time.
Water is going to help youenormously.
And pack your own littlehealthy options to avoid relying
on less healthy choices whichare available in those freaking
goddamn vending machines thatare everywhere in workplaces.
So that is around our guthealth.
(12:36):
Now let's talk about the mentalhealth maze and our social
isolation, because the issue isconstantly shifting.
Your sleep schedule will wreakhavoc on your mood, your
emotional regulation and youroverall mental well-being.
Now it's not just physicaltiredness, it's a deep
disruption that affects yourbrain chemistry.
(12:57):
So, on top of that, yourunconventional hours make it
incredibly difficult to connectwith your friends and your
family who operate on a normalschedule, leading to feelings of
loneliness and isolation.
How do we self-sabotage withthis?
We withdraw from socialactivities or we neglect our
relationships because it justfeels goddamn too hard.
(13:19):
It's always too hard.
We're too tired, we can't bebothered, it's too hard to
organize anything at all, or weuse our very, very limited free
time to just flop on the couchand surf Netflix rather than
engage with other people.
We are humans.
We need to engage with otherpeople.
The impact this has bringsabout higher rates of anxiety,
(13:44):
depression, irritability andalso burnout, because all we're
doing is working and sleeping,or flopped on the couch.
For frontline workers, who arealready facing high-stress
environments and potentiallytraumatic events, this compound
on your mental health can beabsolutely devastating.
(14:05):
So what strategy is there?
Well, we have to cultivateconnection and we have to have
conscious downtime, activelyschedule time for social
interaction, even if it's just aquick video call or a meal with
a friend, a brunch, breakfast,lunch, whatever before or after
a shift.
Lean on your shift workingcolleagues, they do understand,
(14:27):
they get it, they get you.
Lean on your shift workingcolleagues, they do understand,
they get it, they get you.
Dedicate specific time formental decompression, whether
it's just journaling, doing ameditation, gentle stretching,
going and doing some exercise,or just chilling and listening
to music, it's absolutely okay.
Don't sacrifice your preciouspersonal time entirely, but use
(14:48):
it intentionally to support yourown mental health, and that is
how it impacts on our mentalhealth.
Now let's talk about ourimmunity, because our immunity
is completely under siege with adisrupted circadian rhythm.
So what's the issue?
The issue is your immune systemis highly influenced by your
(15:09):
circadian rhythm, believe it ornot?
Because when your clock isdisrupted, your immune cells do
not function optimally.
How do we self-sabotage?
Well, we believe that we canjust tough it out, don't we?
When we're feeling run down.
It's part of our job.
Or we just neglect basicself-care like hand-washing or
getting enough sleep because ofthe perceived time pressures
(15:32):
that we have.
What's the impact of this?
Increased susceptibility toinfections, colds, flu and even
more serious illnesses?
And for you, nurses, that'sdiabolical because of the
exposure.
And also what about for ourhealth and emergency services
workers?
Exposure, and also what aboutfor our health and emergency
services workers?
(15:52):
This not only impacts on yourown health, but you can also be
potentially compromising yourpatient safety as well.
The strategy is to fortify yourdefences.
Beyond the sleep and nutritionstrategies already mentioned,
you need to focus on consistenthand hygiene.
If possible, discuss with yourworkplace about strategies to
limit consecutive night shiftsor to ensure adequate recovery
(16:15):
time between shifts and,crucially, don't ignore those
symptoms of illness.
Listen to your body and seekappropriate care.
It's really, really important.
So how do we actively managecircadian alignment and start
thriving?
Well, it's about beingintentional, it's about being
educated and it's also aboutbeing kind to yourself.
(16:38):
Number one light diet is king.
Stop looking for a diet outthere to help you to lose weight
.
I can guarantee to you theabsolute best diet that you
could possibly be on today isthe light diet, and the reason
being is because of the impactsthat poor light exposure at the
(16:59):
wrong times has on our hungerand satiety and our metabolic
the storage of the way wemetabolize nutrients and the way
that we store as well.
Self-sabotage, excessive bluelight exposure from our phones,
tablets, overhead lighting andcomputers right up until you
(17:20):
sleep, regardless of the shifttype, is causing us problems.
Strategy be mindful of thelight exposure when you need to
be awake during a night shift orduring your day on days off.
We need to maximize that brightlight exposure.
We need to get natural sunlightat his best natural daylight,
not internal lights.
We need natural daylight, notinternal lights.
(17:41):
We need that natural daylightbecause when you need to signal
sleep, you need to minimize alllight that helps your body to go
.
Ah, it's getting darker Now.
We need to produce melatonin.
It's time to sleep.
We need to use dim and warmlights in the hours before bed.
I highly highly recommend thatpeople listening to this podcast
(18:06):
invest in zero blue globes,particularly in their bedrooms
or in their living areas as well, and don't go and turn that
light on in the goddamn bathroomor ensuite just before you go
to bed.
It's the brightest light in thehouse and it is laced with blue
light, so what we want to bedoing is wearing blue light
(18:28):
blocking glasses or we need tobe replacing the globes in the
main lived areas in our home.
And if you go to my website,ahealthyshiftcom, and go to the
menu up the top, there is arecommended product page there
where I have linked to the rightglobes, the right blue blocking
glasses that are scientificallytested and backed.
(18:52):
I've tested them so you don'thave to, and I can tell you we
are swapping globes and wearingblue light blocking glasses in
our home.
After dark, it is imperativeAll right After the sun goes
down, and the difference that itmakes to how you feel is
literally enormous.
We don't realize those lowvoltage lights that you're
(19:14):
putting in your homes arecausing you so many problems.
Right, strategic napping this isreally important.
How do we self-sabotage this?
Well, we skip naps entirely orwe take too long because poorly
(19:37):
in time naps then interfere withlater sleep.
Now let's be clear.
What's the strategy?
Strategy, because power napsare ridiculously powerful and
are a shift worker's superpower.
Our naps need to be a maximumof 20 to 30 minutes before a
night shift can significantlyboost that alertness while
you're working at night.
A short nap during a nightshift, if you're allowed to and
(19:58):
it's safe can also be incrediblybeneficial On your days off.
Try to keep the naps consistentand avoid very long naps that
push your main sleep too late.
I would highly suggest 20 to 30minute naps prior to 3pm.
That's what I would suggest asa rule.
But if you can get a 20 minutenap in at work and you're
(20:20):
allowed to do that, but if youcan get a 20-minute nap in at
work and you're allowed to dothat, enormously beneficial to
release that sleep pressure.
The other thing is meal timing.
It is almost as important asmuch as what you eat
Self-sabotage eating yourbiggest meal right before bed or
frequently snacking onhigh-sugar, high, high fat foods
(20:40):
during your biological night.
Hello, shift workers, we all doit.
And then we wonder what diet togo on during the day to lose
the body fat.
It's simple Fuel smart.
Aim for lighter, protein-richsnacks during the night portion
of your shift.
Try to consume your larger andmore complex meals when your
(21:04):
body is more metabolicallyactive during the day or early
evening, depending on your shiftis important.
Now, transitioning betweenshifts self-sabotage we're
immediately trying to flip ourschedules on days off to match
normal people because constantlyjarring shifts to your rhythm.
So what we got to do is thestrategy is gradual shifts are
(21:26):
key.
Now, if you have rotatingshifts, try to rotate clockwise
forward day to afternoon tonight shift, because your body
will adapt so much better tothose delays than advances.
Right?
So when transitioning to daysoff after nights, gradually
shift your sleep schedule by anhour or two each day, rather
(21:47):
than suddenly flip it back.
This is why those quickchangeover shifts should go.
They should be outlawed andillegal, because the other way
helps your body to adjust moresmoothly, and the other thing is
to listen to your body and gethelp when it's needed.
Ignoring persistent fatigue,mood changes or digestive issues
(22:09):
, assuming they're just quotepart of shift work, is not right
.
Be your own advocate.
Pay attention to persistentsymptoms.
Don't self-medicate withexcessive caffeine, with alcohol
or unhealthy coping mechanismsor trying to reach for goddamn
supplements to patch a hole in apoor behavior, because it's not
(22:32):
going to help you.
Now, if you're strugglingsignificantly, then please seek
professional help from yourphysician or a sleep specialist.
This is not a sign of weakness.
It's a sign that you'reactually taking your health
seriously.
(22:52):
Now I just want to say myjourney with shift work truly
changed when I stopped fightingmy body and started to
understand its needs.
Now we don't have to be perfect.
It's all about making informedchoices that support your
circadian rhythm as much aspossible within the realities of
your demanding job.
Now this education is paramount, especially for you new people
(23:14):
who are starting out, becausethis is a really important time.
Understanding why these thingsare happening to your body is
the first step to actuallytaking control, before it takes
control of you, and that's wherea healthy shift and my private
community come in.
So if you are looking fortailor-made strategies to match
(23:38):
your specific lifestyle and getyour circadian rhythm right, I
would invite you to considerone-to-one coaching.
Sometimes, a personalizedapproach is exactly what you
need to fine-tune thesestrategies to your unique
situation.
This is important.
(23:58):
I have helped numerous, numerousshift workers to set themselves
up, to really thrive in shiftwork and the investment.
While it might've seemed a lotat the start, it has been an
absolute godsend to them rightthe way through, to support them
and help them all the waythrough.
Now you can get a free 15minute coaching assessment call
(24:23):
with me.
You've got nothing to lose.
All you got to do is go to mywebsite, go to the coaching page
and you can scroll down thebottom there and there is to ask
me more questions, and you canliterally book a 15 minute
coaching assessment call therewhere I will have a chat with
you and we will work out exactlywhat there is that I can do to
(24:44):
help you with one-to-onecoaching.
It might be the best 12 weeksthat you've ever set.
It might give you longevity inyour job.
It certainly gave me longevityin mine 40 years.
I've done and I can tell you,understanding the way to go
about doing shift work isliterally life-changing.
(25:07):
Or, if you would prefer a groupenvironment, then you can join
the Shift Workers Collective aswell, which is our private
community of shift workers,where you can get support, you
can share your experiences andlearn from others on a similar
journey.
You don't have to navigate thisalone, and you don't Now.
(25:28):
You can find more informationon both of these resources by
visiting my website atahealthyshiftcom.
Go to the website and have alook.
There's tons of informationthere for shift workers.
And don't forget don't forget tosubscribe to a Healthy Shift
podcast wherever you get yourpodcasts, so that you don't miss
(25:51):
our next episode, where we'llexplore even more ways to
optimize your health as a shiftworker.
I really want to say thanks fortuning in and until next time,
stay safe, stay healthy and keepfinding that circadian rhythm.
Thank you for listening.
(26:12):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to A Healthy Shift, the
podcast, which is dedicated toempowering you, the shift worker
(00:49):
, to thrive and not just survivein your demanding role.
I'm your host, roger Sutherland,and today I want to shine a
spotlight on a topic that isabsolutely fundamental to your
health and well-being, and thatis your circadian rhythm.
Fundamental to your health andwellbeing, and that is your
circadian rhythm.
Now, before you go, oh, we'veheard all this before.
(01:11):
What I want to go into today isI want to talk about not only
the circadian rhythm.
I'm not going to go into greatdetail around that, because
we've discussed that and done itto death.
What I wanted to really covertoday is how circadian
misalignment actually impacts onus and strategies around that.
So let's get into that, becauseif you're a frontline health or
emergency services worker, anight nurse on duty, a paramedic
(01:34):
on rotating shifts or a policeofficer on a late night patrol,
then you know you already knowthe unique challenges of trying
to function when your body isliterally telling you to do the
exact opposite.
And for those of you in yourearly 20s and just starting out
in this incredible, vital work,it's even more critical that you
(01:57):
understand this now because Ican absolutely promise you the
long-term impacts of this shiftwork will really start to set in
, and it's important that youcan learn from somebody such as
myself that has not onlywell-travelled road, but I've
also understand the evidence andthe science behind the best
(02:18):
possible way to go about doingthis shift work, because there
is a way to do it.
Research in the past that'sbeen done on shift work has been
done with very, very littleeducation around shift workers
and they've only looked at whatthe outcomes are.
But I'm here to try and educatepeople on the best possible way
(02:40):
to go about doing this and Ihonestly believe that I can make
the shift working environment alot healthier.
You see, one of the things isfor the first three quarters of
my own shift working life.
I honestly had no idea what Iwas doing.
I was just doing it.
I just did what I'd been toldby others.
(03:00):
I listened to others, I watchedwhat others did conversations
been told by others.
I listened to others, I watchedwhat others did conversations
and what everybody else seemedto be doing and honestly, I can
honestly say, as I stand heretoday, it took a significant
(03:20):
toll on my own health, bothphysically and mentally, because
the impacts on my health wereprofound in so many ways, and
some of those impacts, I cantell you, I am still dealing
with today.
But once I understood thecircadian rhythm and I got my
light diet right, once I focusedon aligning my circadian rhythm
as much as possible, that'swhen I truly started to thrive,
(03:43):
and I want this for you too.
Now I know you think, oh, I'm ashift worker, I can't do it.
I'm going to stop you rightthere, because I will challenge
anyone that comes at me that youcan do it a different way to
the way that you're doing it nowif you are really suffering.
But you have to take the steps.
(04:03):
So what are they?
So let's start with the basics.
What exactly is your circadianrhythm?
Because it is so important toour health.
So think of it as your body'smaster internal clock.
It's a natural 24-hour cyclethat regulates everything from
your sleep-wake patterns tohormone release, body
(04:26):
temperature, your metabolism,even your immune function.
Now, this clock is primarilyset by light and darkness.
When it's light, your body getssignals to be awake and alert,
and when it's dark you got it itstarts producing melatonin.
That hormone that helps yousignals darkness to the body and
(04:49):
we start to feel a bit sleepy.
Now here's a severe impact forus shift workers.
When you're working nights orirregular shifts, you are
constantly fighting against thisnatural, deeply ingrained
biological clock, are exposed toexposing yourself to bright
light when your body expectsdarkness, and you're trying to
(05:11):
sleep when your body expectslight.
Now this isn't just a bittiring.
Quote unquote this is afundamental disruption to your
entire physiological system.
It causes all sorts of grieffor it and the consequences?
They are far-reaching and,quite frankly, they are alarming
(05:33):
, especially for the youngpeople who think that they're
quite invincible right now.
But I can promise you it'sgoing to catch up.
Let's go through four main areasthat a disrupted circadian
rhythm impacts on, and the firstone is the sleep sabotage and
the crash.
(05:54):
The issue is your body isdesigned to sleep when it is
dark.
When you finish a night shiftor you come home from a late
call, the sun is often rising,which is blasting your body with
the signal to be awake, andmany young shift workers,
feeling exhausted, will thenpower on through by trying to
(06:16):
force sleep in an environmentthat's hostile to it or, worse,
engage in revenge.
Bedtime procrastination, whichmeans staying up longer than
they should because they feeldeprived of personal time, and
this often leads to inadequateand fragmented sleep.
So what's the self-sabotagehere?
(06:37):
Thinking that you can just pushthrough, or that you can quote
unquote catch up on the weekendand anybody that follows me
knows you can't catch up onsleep or the feeling the need to
immediately jump into socialplans or errands because you
(06:57):
have so little normal free time.
What's the impact of thisChronic sleep deprivation?
Now, we're talking impairedcognitive function, a much
slower reaction time, difficultyin concentrating, memory issues
and in critical frontline roles.
This is not just inconvenient,it's an outright safety risk for
(07:21):
you and for those of you thatyou are serving or helping.
You're also at a higher riskfor what is known as shift work
sleep disorder, which is aclinical condition which is
marked by insomnia and excessivesleepiness tied directly to
your work schedule.
(07:42):
You literally can't sleepduring the day and you can't
stay awake overnight.
So what's the strategy aroundthis?
I can't emphasize this enough.
You must prioritize your sleepcave.
You must prioritize your sleep.
Make your bedroom as dark ashumanly possible, even during
(08:06):
the day.
Now, when I say make it as darkas possible, I'm not only
talking during the day, I amtalking at night as well.
We need thick blackout blindsor, if you can't do that, an eye
mask.
We need to make it cool andquiet.
Can't do that an eye mask.
We need to make it cool andquiet Immediately upon leaving
(08:28):
night shift.
We need to be wearing darkglasses or blue light blocking
glasses to block out as much ofthis morning blue light as is
possible on your commute home.
We need to leave those glasseson right up until we take them
(08:49):
off, to put a sleep mask on andsleep.
Now the next thing you've got toget into bed as soon as you can
, even if it's just for aplanned nap.
Treat your daytime sleep withthe reverence that you would for
nighttime sleep.
I beg you that your prioritywhen you're on nights is to get
home, eat, shower straight tobed, not scroll sitting on a
(09:14):
phone and exposing yourself todaylight.
This is critical and why a lotof people really suffer with
poor sleep.
Yeah, you might go straight tosleep, I totally understand that
, but you won't stay asleep, andit's not just because you're on
night shift, it's because ofyour activities leading into
(09:35):
that sleep.
And this is where it becomesimperative.
It becomes really, reallyimportant that you block that
blue light and lower all thelights and make it pitch black
in your bedroom.
So that is the sleep sabotage.
All right.
Now the next thing is your guthealth, those gut feelings and
(09:59):
the metabolic mayhem thatcircadian misalignment brings.
What's the issue?
Well, the issue is yourdigestive system is also
operating on that normal diurnal, which is daytime, circadian
rhythm.
Eating a main meal at 2 am orconstantly shifting your meal
times backwards and forwardsdoes nothing more than just
(10:22):
confuse your metabolism.
Your body's not designed toprocess a heavy meal in the
middle of the biological night.
So how do we self-sabotage this?
Well, what we do is we grabquick and often unhealthy,
highly processed foods duringour shifts because they're
convenient, or we're eatinglarge meals at odd hours, and I
(10:43):
can put my hand up.
I absolutely was an offenderfor this as well.
Just flip the meals, they say.
Sure, this can be fueled byexhaustion and cravings for
quick energy While we are tired.
This has a problem.
The impact of this is theincreased risk of
gastrointestinal issues like IBS.
We get acid reflux and generalabdominal discomfort, gas
(11:07):
bloating.
Ladies, this is a real problemfor you, in particular with a
already compromised digestivetract.
More seriously, thissignificantly raises your risk
for metabolic disorders such asobesity, insulin resistance and
type 2 diabetes.
(11:28):
Your body struggles to regulateblood sugar and store fat
effectively when you're eatingpatterns out of sync with your
internal clock.
It is literally that simple.
So what's the strategy?
Strategic nourishment Focus onnutrient-ense, smaller meals and
snacks during your night shift,try and fast between 2100 or 9
(11:53):
pm and 6 am and try and eat yourlargest meal of the day during
the biological day, whetherthat's before your shift starts
or during a planned very earlybreak in that shift.
Before you go into that 9pm,hydrate consistently with water.
(12:13):
Don't reach for this caffeineall the time.
Water is going to help youenormously.
And pack your own littlehealthy options to avoid relying
on less healthy choices whichare available in those freaking
goddamn vending machines thatare everywhere in workplaces.
So that is around our guthealth.
(12:36):
Now let's talk about the mentalhealth maze and our social
isolation, because the issue isconstantly shifting.
Your sleep schedule will wreakhavoc on your mood, your
emotional regulation and youroverall mental well-being.
Now it's not just physicaltiredness, it's a deep
disruption that affects yourbrain chemistry.
(12:57):
So, on top of that, yourunconventional hours make it
incredibly difficult to connectwith your friends and your
family who operate on a normalschedule, leading to feelings of
loneliness and isolation.
How do we self-sabotage withthis?
We withdraw from socialactivities or we neglect our
relationships because it justfeels goddamn too hard.
(13:19):
It's always too hard.
We're too tired, we can't bebothered, it's too hard to
organize anything at all, or weuse our very, very limited free
time to just flop on the couchand surf Netflix rather than
engage with other people.
We are humans.
We need to engage with otherpeople.
The impact this has bringsabout higher rates of anxiety,
(13:44):
depression, irritability andalso burnout, because all we're
doing is working and sleeping,or flopped on the couch.
For frontline workers, who arealready facing high-stress
environments and potentiallytraumatic events, this compound
on your mental health can beabsolutely devastating.
(14:05):
So what strategy is there?
Well, we have to cultivateconnection and we have to have
conscious downtime, activelyschedule time for social
interaction, even if it's just aquick video call or a meal with
a friend, a brunch, breakfast,lunch, whatever before or after
a shift.
Lean on your shift workingcolleagues, they do understand,
(14:27):
they get it, they get you.
Lean on your shift workingcolleagues, they do understand,
they get it, they get you.
Dedicate specific time formental decompression, whether
it's just journaling, doing ameditation, gentle stretching,
going and doing some exercise,or just chilling and listening
to music, it's absolutely okay.
Don't sacrifice your preciouspersonal time entirely, but use
(14:48):
it intentionally to support yourown mental health, and that is
how it impacts on our mentalhealth.
Now let's talk about ourimmunity, because our immunity
is completely under siege with adisrupted circadian rhythm.
So what's the issue?
The issue is your immune systemis highly influenced by your
(15:09):
circadian rhythm, believe it ornot?
Because when your clock isdisrupted, your immune cells do
not function optimally.
How do we self-sabotage?
Well, we believe that we canjust tough it out, don't we?
When we're feeling run down.
It's part of our job.
Or we just neglect basicself-care like hand-washing or
getting enough sleep because ofthe perceived time pressures
(15:32):
that we have.
What's the impact of this?
Increased susceptibility toinfections, colds, flu and even
more serious illnesses?
And for you, nurses, that'sdiabolical because of the
exposure.
And also what about for ourhealth and emergency services
workers?
Exposure, and also what aboutfor our health and emergency
services workers?
(15:52):
This not only impacts on yourown health, but you can also be
potentially compromising yourpatient safety as well.
The strategy is to fortify yourdefences.
Beyond the sleep and nutritionstrategies already mentioned,
you need to focus on consistenthand hygiene.
If possible, discuss with yourworkplace about strategies to
limit consecutive night shiftsor to ensure adequate recovery
(16:15):
time between shifts and,crucially, don't ignore those
symptoms of illness.
Listen to your body and seekappropriate care.
It's really, really important.
So how do we actively managecircadian alignment and start
thriving?
Well, it's about beingintentional, it's about being
educated and it's also aboutbeing kind to yourself.
(16:38):
Number one light diet is king.
Stop looking for a diet outthere to help you to lose weight
.
I can guarantee to you theabsolute best diet that you
could possibly be on today isthe light diet, and the reason
being is because of the impactsthat poor light exposure at the
(16:59):
wrong times has on our hungerand satiety and our metabolic
the storage of the way wemetabolize nutrients and the way
that we store as well.
Self-sabotage, excessive bluelight exposure from our phones,
tablets, overhead lighting andcomputers right up until you
(17:20):
sleep, regardless of the shifttype, is causing us problems.
Strategy be mindful of thelight exposure when you need to
be awake during a night shift orduring your day on days off.
We need to maximize that brightlight exposure.
We need to get natural sunlightat his best natural daylight,
not internal lights.
We need natural daylight, notinternal lights.
(17:41):
We need that natural daylightbecause when you need to signal
sleep, you need to minimize alllight that helps your body to go
.
Ah, it's getting darker Now.
We need to produce melatonin.
It's time to sleep.
We need to use dim and warmlights in the hours before bed.
I highly highly recommend thatpeople listening to this podcast
(18:06):
invest in zero blue globes,particularly in their bedrooms
or in their living areas as well, and don't go and turn that
light on in the goddamn bathroomor ensuite just before you go
to bed.
It's the brightest light in thehouse and it is laced with blue
light, so what we want to bedoing is wearing blue light
(18:28):
blocking glasses or we need tobe replacing the globes in the
main lived areas in our home.
And if you go to my website,ahealthyshiftcom, and go to the
menu up the top, there is arecommended product page there
where I have linked to the rightglobes, the right blue blocking
glasses that are scientificallytested and backed.
(18:52):
I've tested them so you don'thave to, and I can tell you we
are swapping globes and wearingblue light blocking glasses in
our home.
After dark, it is imperativeAll right After the sun goes
down, and the difference that itmakes to how you feel is
literally enormous.
We don't realize those lowvoltage lights that you're
(19:14):
putting in your homes arecausing you so many problems.
Right, strategic napping this isreally important.
How do we self-sabotage this?
Well, we skip naps entirely orwe take too long because poorly
(19:37):
in time naps then interfere withlater sleep.
Now let's be clear.
What's the strategy?
Strategy, because power napsare ridiculously powerful and
are a shift worker's superpower.
Our naps need to be a maximumof 20 to 30 minutes before a
night shift can significantlyboost that alertness while
you're working at night.
A short nap during a nightshift, if you're allowed to and
(19:58):
it's safe can also be incrediblybeneficial On your days off.
Try to keep the naps consistentand avoid very long naps that
push your main sleep too late.
I would highly suggest 20 to 30minute naps prior to 3pm.
That's what I would suggest asa rule.
But if you can get a 20 minutenap in at work and you're
(20:20):
allowed to do that, but if youcan get a 20-minute nap in at
work and you're allowed to dothat, enormously beneficial to
release that sleep pressure.
The other thing is meal timing.
It is almost as important asmuch as what you eat
Self-sabotage eating yourbiggest meal right before bed or
frequently snacking onhigh-sugar, high, high fat foods
(20:40):
during your biological night.
Hello, shift workers, we all doit.
And then we wonder what diet togo on during the day to lose
the body fat.
It's simple Fuel smart.
Aim for lighter, protein-richsnacks during the night portion
of your shift.
Try to consume your larger andmore complex meals when your
(21:04):
body is more metabolicallyactive during the day or early
evening, depending on your shiftis important.
Now, transitioning betweenshifts self-sabotage we're
immediately trying to flip ourschedules on days off to match
normal people because constantlyjarring shifts to your rhythm.
So what we got to do is thestrategy is gradual shifts are
(21:26):
key.
Now, if you have rotatingshifts, try to rotate clockwise
forward day to afternoon tonight shift, because your body
will adapt so much better tothose delays than advances.
Right?
So when transitioning to daysoff after nights, gradually
shift your sleep schedule by anhour or two each day, rather
(21:47):
than suddenly flip it back.
This is why those quickchangeover shifts should go.
They should be outlawed andillegal, because the other way
helps your body to adjust moresmoothly, and the other thing is
to listen to your body and gethelp when it's needed.
Ignoring persistent fatigue,mood changes or digestive issues
(22:09):
, assuming they're just quotepart of shift work, is not right
.
Be your own advocate.
Pay attention to persistentsymptoms.
Don't self-medicate withexcessive caffeine, with alcohol
or unhealthy coping mechanismsor trying to reach for goddamn
supplements to patch a hole in apoor behavior, because it's not
(22:32):
going to help you.
Now, if you're strugglingsignificantly, then please seek
professional help from yourphysician or a sleep specialist.
This is not a sign of weakness.
It's a sign that you'reactually taking your health
seriously.
(22:52):
Now I just want to say myjourney with shift work truly
changed when I stopped fightingmy body and started to
understand its needs.
Now we don't have to be perfect.
It's all about making informedchoices that support your
circadian rhythm as much aspossible within the realities of
your demanding job.
Now this education is paramount, especially for you new people
(23:14):
who are starting out, becausethis is a really important time.
Understanding why these thingsare happening to your body is
the first step to actuallytaking control, before it takes
control of you, and that's wherea healthy shift and my private
community come in.
So if you are looking fortailor-made strategies to match
(23:38):
your specific lifestyle and getyour circadian rhythm right, I
would invite you to considerone-to-one coaching.
Sometimes, a personalizedapproach is exactly what you
need to fine-tune thesestrategies to your unique
situation.
This is important.
(23:58):
I have helped numerous, numerousshift workers to set themselves
up, to really thrive in shiftwork and the investment.
While it might've seemed a lotat the start, it has been an
absolute godsend to them rightthe way through, to support them
and help them all the waythrough.
Now you can get a free 15minute coaching assessment call
(24:23):
with me.
You've got nothing to lose.
All you got to do is go to mywebsite, go to the coaching page
and you can scroll down thebottom there and there is to ask
me more questions, and you canliterally book a 15 minute
coaching assessment call therewhere I will have a chat with
you and we will work out exactlywhat there is that I can do to
(24:44):
help you with one-to-onecoaching.
It might be the best 12 weeksthat you've ever set.
It might give you longevity inyour job.
It certainly gave me longevityin mine 40 years.
I've done and I can tell you,understanding the way to go
about doing shift work isliterally life-changing.
(25:07):
Or, if you would prefer a groupenvironment, then you can join
the Shift Workers Collective aswell, which is our private
community of shift workers,where you can get support, you
can share your experiences andlearn from others on a similar
journey.
You don't have to navigate thisalone, and you don't Now.
(25:28):
You can find more informationon both of these resources by
visiting my website atahealthyshiftcom.
Go to the website and have alook.
There's tons of informationthere for shift workers.
And don't forget don't forget tosubscribe to a Healthy Shift
podcast wherever you get yourpodcasts, so that you don't miss
(25:51):
our next episode, where we'llexplore even more ways to
optimize your health as a shiftworker.
I really want to say thanks fortuning in and until next time,
stay safe, stay healthy and keepfinding that circadian rhythm.
Thank you for listening.
(26:12):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
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