July 24, 2025 • 17 mins
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover.
Spoiler alert — they don’t.
In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for you.
What I Cover in This Episode:
- Why sleeping in on your days off confuses your internal body clock
- What your circadian rhythm is really expecting from you
- How “social jet lag” impacts your energy, mood, and sleep quality
- The myth of sleep debt — and why you can’t just “catch up” on rest
- The power of proactive sleep strategies:
- Wake up at a consistent time (yes, even on days off)
- Get morning sunlight as early as possible
- Use short 20–30 minute naps to stay alert without disrupting your next sleep cycle
- My go-to rule: The “Would You Set an Alarm?” Test — to decide if a late-night activity is worth the next-day fatigue
Ready to Take Control of Your Sleep?
If you're serious about fixing your sleep, boosting your energy, and finally feeling human again on shift work, I can help. Visit ahealthyshift.com or click the link in the show notes to learn more about 1:1 coaching.
Help Other Shift Workers Find This Show:
If this episode helped you, please leave a rating and review on your favorite podcast platform. It makes a huge difference and helps spread evidence-based strategies to shift workers who really need them.
----------------------------
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
_____________________
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.
_______________________
Mark as Played
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 the A Healthy Shift
podcast everyone.
My name, roger Sutherland.
(00:49):
Today, we're tackling a conceptthat I hear all the time,
particularly from my amazingshift working clients, and it's
something that we really need torethink Now.
I've had a number ofconversations around this of
late, and I think it's somethingthat's really, really important
for you to not only ponder.
It makes sense, but I want youto have a really good think
(01:10):
about how you are going aboutshift work and how you're
sabotaging it yourself.
And this episode is going tocover one particular aspect of
that, and it's about feelingthat feeling of being absolutely
shattered, finally getting to aday off and then hitting the
snooze button repeatedly to rackup that solid eight or nine
(01:31):
hours sleep, because that's whatwe need, right?
Well, you wake up, feelingrefreshed, thinking, boom,
that's what my body needed.
I finally listened to it.
But lo and behold, an hour ortwo later and the wheels have
completely fallen off.
You feel sluggish, you're tiredand you're just playing garbage
(01:53):
for the absolute rest of theday.
And what's the immediate go-toexplanation that you tell
yourself in your mind?
Oh, it's just shift work.
You know, I'm always tiredbecause of shift work.
Now, don't get me wrong,because shift work does present
unique challenges to our sleepand our energy.
But that feeling of beingdrained after a long lie-in on
(02:17):
that day off, that's notnecessarily shift work's fault.
In fact, you are actuallymaking things worse.
Stay with me.
So what's the science behind thesleep in struggle?
So let's dive into the sciencehere, because it's important
that we fully understand this.
Once you understand this, youunderstand how it is that shift
(02:40):
work is sabotaged.
When you have a massive liein,say, you're sleeping until 10 or
11 o'clock, or even middayafter your last shift and it's
your first day off, you'reessentially doing two things
that are incredibly disruptiveto your internal clock.
First off, you are shiftingyour sleep window to much later
(03:04):
than it normally would be.
That's number one and numbertwo.
What you're then doing is youare prolonging your exposure to
the darkness and you aredelaying your exposure to
natural light.
Now, our bodies operate on aroughly you know around about a
24-hour internal clock, which isknown as our circadian rhythm.
(03:25):
Now, this is key.
You hear me talk about it allthe time.
It's because it is literallythat important.
Our circadian rhythm needs tobe running properly in line with
what we are actually seeingwith our eyes day to day.
Now, this rhythm is primarilyset by light and by darkness.
So when you wake up late, whatyou're doing is you are
(03:48):
literally telling your bodyuh-huh, it's still nighttime Now
, even though the sun might behigh in the sky, because your
eyes are closed and you'resleeping with your blinds closed
.
This throws your entirecircadian rhythm further out of
alignment with what time it isduring the day.
Now, while you might wake up andyou might feel nice and
refreshed, once your body startsseeing that light at that odd
(04:12):
time and it starts gettingcompletely confused with what is
actually going on.
And this is what is known associal jet lag, where your
body's in one time zone and whatyou're actually seeing is in a
different time zone, and thatconfusion is why shift workers
feel so garbage most of the time.
I want you to think of it likethis your body is actually
(04:35):
expecting certain things tohappen at certain times and it
expects to be hungry around yourusual diurnal mealtimes
breakfast, lunch and dinner.
It expects to be alert whenit's light and to start winding
down for sleep when it gets dark.
Now, when you sleep in forhours, you have confused every
(04:56):
single one of these signals.
This misalignment canabsolutely wreak havoc on how
you feel.
It will mess up with yourhunger cues, which will make you
feel off, and your food cravingwill be for highly palatable
carbohydrates and fats and allof those unhealthy types of
foods.
It can also make it harder foryou to fall asleep later that
(05:17):
night, even when you'reexhausted.
Or you might find yourselfactually falling asleep on the
couch early in the evening.
Classic shift worker Plopping onthe couch at 7 o'clock, 7.30,
watching TV after dinner,falling asleep, waking up at 11
o'clock can't go back to sleep.
Waking up at 11 o'clock can'tgo back to sleep.
(05:41):
Hi shift workers, put your handup.
I know we all do it.
Now.
This is not listening to yourbody.
What it's doing isinadvertently making things much
harder for it to regulateitself.
You are actually torturing yourbody.
Torturing it, torturing it,punishing it, call it whatever
you want, but you are causinglots of grief to it.
So what is the solution?
I'll tell you it's proactivesleep.
(06:03):
It's not reactive sleep.
Let me talk about that.
So sleeping in isn't the answer.
What is Well?
The solution is to be proactivewith your sleep, not reactive.
So, instead of trying to catchup, what you need to do is you
need to aim to go to bed earlierand get those crucial hours of
sleep before your body's sleepdrive completely dissipates.
(06:24):
Now, I get it.
I know, remember, I've donethis for 40 years.
Life happens.
Sometimes going to bed earlierjust is not possible.
You finished a late shift,maybe you've got a family
commitment, or maybe your shiftended so late that getting into
bed at that time or that earliertime just seems impossible.
And in these situations, here'swhat I actually recommend Even
(06:49):
if you've had a shorter night'ssleep, even if your afternoon
shift worked until one o'clock,still aim to get up at your
usual time or as close to it aspossible.
Yes, you might think it's goingto hurt, but the absolute key
here is to get out in brightlight as soon as you can Now.
(07:10):
This early light exposure isincredibly powerful for
anchoring your circadian rhythm.
It tells your brain okay, timeto start the day, let's get some
movement in.
A short walk outside is perfect.
And eat your meals at thosenormal diurnal day walker
regular times breakfast, lunchand dinner, when you have
(07:32):
breakfast at 1030 and then yourlunch at 230 in the afternoon
and then dinner at 7.
All these actions sendinconsistent signals to your
body and we need to make surethat we're getting them at the
right time.
Our body anticipates it.
It metabolizes and storesproperly.
Our body just runs properly andthis is what helps to keep our
(07:55):
internal clock actuallyregulated and gets us feeling
better now because you got upearly.
If you absolutely need a littleextra rest because you've, you
know you were up early and youwork late you haven't had enough
sleep and, heaven forbid, we'veall been there.
Right, we all get to that, butthat sleeping is doing you more
(08:15):
damage.
So how can we combat this?
A strategic power nap can beyour best friend.
Oh, roger, I can't nap.
I wake up feeling worse.
It's because you didn't nap.
You slept.
Now I'm only talking a 20 to 30minute nap here, ideally before
3pm in the afternoon.
Now, this is just enough totake the edge off your
(08:37):
sleepiness, without sending youinto a deep sleep.
That would make it much harderfor you to sleep at night.
Then your goal is to get intobed earlier that night and get
yourself a solid seven to ninehours sleep during your natural
dark time, when your bodyexpects to be sleeping.
Now, I know I don't ever get tocatch up with my wife, or I
(08:59):
never get to catch up with myhusband, and, oh, we've got to
watch one more episode ofNetflix because we haven't seen
each other.
Or I want to play video gamesfor another two hours.
That's no good.
Get to bed earlier, becauseI'll give you that.
What about the?
Would you set an alarm test?
I ask you to apply this Everysingle time you're sitting there
(09:20):
on your couch at night when youthink, oh, I really should be
going to bed.
I want you to apply the.
Would you set your alarm test?
Let's address it, because it'sone of the biggest culprits that
keeps us from getting to bed ontime.
And it's just that.
Oh, just one more episode orjust five more minutes scrolling
on the phone.
Here's a simple test I want youto ask yourself next time you
(09:42):
are debating whether to go tobed or just one more episode,
would I set an alarm for 3 or 4am to wake up and do what I'm
doing right now?
I can guarantee to you I knowwhat the answer is, because the
answer will be no, and for mostthings it will absolutely be no.
Then why are you letting itkeep you awake when you should
(10:04):
be sleeping?
Sleeping is unbelievablyimportant.
Your sleep is more valuablethan that extra episode or those
few more minutes of socialmedia.
Here's a tip for you whenyou're watching Netflix, that
episode's going to be thereforever.
You can watch it the next day,the day after that, the day
after that.
Why are you sitting up,sacrificing sleep to watch it
(10:27):
now?
And social media?
Really?
Just go the hell to bed, willyou, for God's sake?
Because that's what's going tomake such a big difference to
your life.
And here is the underwrittenmajor thing that I need you all
to totally understand.
This is to be the biggesttakeaway from today's episode,
(10:49):
and it's something that I wantyou to engrave right across your
brain.
You cannot catch up on sleep,this idea of banking sleep or
accumulating sleep debt that youcan pay off later with a huge
loan is simply not how ourphysiology works effectively.
(11:10):
Now, while you might feel liketemporarily better after a long
sleep because, oh, I've listenedto my body and I've had a sleep
in what you're actually doingis disrupting your circadian
rhythm.
Have you ever noticed that evenafter that long sleep in,
within a few hours you start tofeel like garbage?
And the reason why you start tofeel like garbage is because
you've got social jet lag,you've completely thrown your
(11:32):
rhythm right out and, no, youcan't truly bank sleep either.
Our bodies thrive on thisconsistency, not compensation.
It's not an ATM machine.
You can't just put cash in andtake it out whenever you feel
like it, and treating sleep likethe cash, you just can't do
that.
It doesn't work that way.
So what we've got to do iswe've got to find a healthy
(11:55):
sleep rhythm.
Now, I know we are on rotatingshifts and they're all different
, but for many of my clients infact, majority of my clients
this is one of the very firstthings that we work on, and when
we work on this routine, it'sincredible how quickly things
change for them, that it justdispels what their perception of
(12:19):
how they might feel compared tohow they actually do feel.
Implementing the practicalstrategy to achieve simple sleep
is the biggest game changer intheir overall health and
well-being and energy levels.
And everything nutritioneverything just changes.
It's an area where I see rapidand profound shifts in their own
(12:44):
wellbeing, their mood and theirability to perform at their
absolute best, both at work andmore so because this is my motto
, remember more so in theirpersonal lives, because when I
work with clients, the one thingthat I want them to have is
more energy to do the thingsthat they enjoy outside of their
(13:06):
shift working job with theirloved ones, with their partners,
with their children, with theirfamily, whatever, it doesn't
matter.
I just want you to have moreenergy to do all of that,
because when you've got moreenergy to do all of that and you
enjoy that, it transfers intoyour role at work and you start
to feel so much better.
All right, keep that in mind.
(13:28):
I want you to keep that in mind.
So if you are someone who isstruggling with sleep, if you
feel like you're constantlyfighting your own body's rhythms
, or if you simply want tooptimize your sleep for a
healthier and a more energeticlife.
Please reach out.
This is one of the primary areasthat I actually help clients in
(13:51):
with simple habits and routinesin my one-on-one coaching.
It's not about macros andcalories and taking photos and
weighing yourself and getting tothe gym six times a week.
It's about habits and routines.
Remember, I've done it.
I know what is really difficultfor you to deal with, but
habits and routines are one ofthose things that you can and
(14:12):
this is where I help.
I help clients with this.
Sleep is just so foundationalto everything in our lives, from
our physical health to justmental health, mental clarity
and our own emotional resilience.
So keep that in mind.
You can find the link to connectwith me in the show notes.
(14:33):
Go down to the show notes andyou'll see there's a link there
to one-on-one coaching.
Let's have a conversation shownotes and you'll see there's a
link there to one-on-onecoaching.
Let's have a conversation.
Let's work together to get yoursleep back on track, because I
do find that when people dothese habits and routines, they
really, really start to gainmomentum, feel better about
themselves and start turning upas a better partner for their
(14:55):
partners and their children.
They don't have to get what'sleft of you all the time.
All right, keep that in mind.
Okay, now I would really reallylike it if you would go into
your app and just give us arating.
On Spotify, you can just hitthat five stars, and on Apple,
(15:18):
you can hit the five stars andtake an extra few minutes to
just give it a little review.
It helps to get good, solid,evidence-based information out
there.
Thank you for listening andI'll catch you on the next one.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
(15:38):
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 the A Healthy Shift
podcast everyone.
My name, roger Sutherland.
(00:49):
Today, we're tackling a conceptthat I hear all the time,
particularly from my amazingshift working clients, and it's
something that we really need torethink Now.
I've had a number ofconversations around this of
late, and I think it's somethingthat's really, really important
for you to not only ponder.
It makes sense, but I want youto have a really good think
(01:10):
about how you are going aboutshift work and how you're
sabotaging it yourself.
And this episode is going tocover one particular aspect of
that, and it's about feelingthat feeling of being absolutely
shattered, finally getting to aday off and then hitting the
snooze button repeatedly to rackup that solid eight or nine
(01:31):
hours sleep, because that's whatwe need, right?
Well, you wake up, feelingrefreshed, thinking, boom,
that's what my body needed.
I finally listened to it.
But lo and behold, an hour ortwo later and the wheels have
completely fallen off.
You feel sluggish, you're tiredand you're just playing garbage
(01:53):
for the absolute rest of theday.
And what's the immediate go-toexplanation that you tell
yourself in your mind?
Oh, it's just shift work.
You know, I'm always tiredbecause of shift work.
Now, don't get me wrong,because shift work does present
unique challenges to our sleepand our energy.
But that feeling of beingdrained after a long lie-in on
(02:17):
that day off, that's notnecessarily shift work's fault.
In fact, you are actuallymaking things worse.
Stay with me.
So what's the science behind thesleep in struggle?
So let's dive into the sciencehere, because it's important
that we fully understand this.
Once you understand this, youunderstand how it is that shift
(02:40):
work is sabotaged.
When you have a massive liein,say, you're sleeping until 10 or
11 o'clock, or even middayafter your last shift and it's
your first day off, you'reessentially doing two things
that are incredibly disruptiveto your internal clock.
First off, you are shiftingyour sleep window to much later
(03:04):
than it normally would be.
That's number one and numbertwo.
What you're then doing is youare prolonging your exposure to
the darkness and you aredelaying your exposure to
natural light.
Now, our bodies operate on aroughly you know around about a
24-hour internal clock, which isknown as our circadian rhythm.
(03:25):
Now, this is key.
You hear me talk about it allthe time.
It's because it is literallythat important.
Our circadian rhythm needs tobe running properly in line with
what we are actually seeingwith our eyes day to day.
Now, this rhythm is primarilyset by light and by darkness.
So when you wake up late, whatyou're doing is you are
(03:48):
literally telling your bodyuh-huh, it's still nighttime Now
, even though the sun might behigh in the sky, because your
eyes are closed and you'resleeping with your blinds closed
.
This throws your entirecircadian rhythm further out of
alignment with what time it isduring the day.
Now, while you might wake up andyou might feel nice and
refreshed, once your body startsseeing that light at that odd
(04:12):
time and it starts gettingcompletely confused with what is
actually going on.
And this is what is known associal jet lag, where your
body's in one time zone and whatyou're actually seeing is in a
different time zone, and thatconfusion is why shift workers
feel so garbage most of the time.
I want you to think of it likethis your body is actually
(04:35):
expecting certain things tohappen at certain times and it
expects to be hungry around yourusual diurnal mealtimes
breakfast, lunch and dinner.
It expects to be alert whenit's light and to start winding
down for sleep when it gets dark.
Now, when you sleep in forhours, you have confused every
(04:56):
single one of these signals.
This misalignment canabsolutely wreak havoc on how
you feel.
It will mess up with yourhunger cues, which will make you
feel off, and your food cravingwill be for highly palatable
carbohydrates and fats and allof those unhealthy types of
foods.
It can also make it harder foryou to fall asleep later that
(05:17):
night, even when you'reexhausted.
Or you might find yourselfactually falling asleep on the
couch early in the evening.
Classic shift worker Plopping onthe couch at 7 o'clock, 7.30,
watching TV after dinner,falling asleep, waking up at 11
o'clock can't go back to sleep.
Waking up at 11 o'clock can'tgo back to sleep.
(05:41):
Hi shift workers, put your handup.
I know we all do it.
Now.
This is not listening to yourbody.
What it's doing isinadvertently making things much
harder for it to regulateitself.
You are actually torturing yourbody.
Torturing it, torturing it,punishing it, call it whatever
you want, but you are causinglots of grief to it.
So what is the solution?
I'll tell you it's proactivesleep.
(06:03):
It's not reactive sleep.
Let me talk about that.
So sleeping in isn't the answer.
What is Well?
The solution is to be proactivewith your sleep, not reactive.
So, instead of trying to catchup, what you need to do is you
need to aim to go to bed earlierand get those crucial hours of
sleep before your body's sleepdrive completely dissipates.
(06:24):
Now, I get it.
I know, remember, I've donethis for 40 years.
Life happens.
Sometimes going to bed earlierjust is not possible.
You finished a late shift,maybe you've got a family
commitment, or maybe your shiftended so late that getting into
bed at that time or that earliertime just seems impossible.
And in these situations, here'swhat I actually recommend Even
(06:49):
if you've had a shorter night'ssleep, even if your afternoon
shift worked until one o'clock,still aim to get up at your
usual time or as close to it aspossible.
Yes, you might think it's goingto hurt, but the absolute key
here is to get out in brightlight as soon as you can Now.
(07:10):
This early light exposure isincredibly powerful for
anchoring your circadian rhythm.
It tells your brain okay, timeto start the day, let's get some
movement in.
A short walk outside is perfect.
And eat your meals at thosenormal diurnal day walker
regular times breakfast, lunchand dinner, when you have
(07:32):
breakfast at 1030 and then yourlunch at 230 in the afternoon
and then dinner at 7.
All these actions sendinconsistent signals to your
body and we need to make surethat we're getting them at the
right time.
Our body anticipates it.
It metabolizes and storesproperly.
Our body just runs properly andthis is what helps to keep our
(07:55):
internal clock actuallyregulated and gets us feeling
better now because you got upearly.
If you absolutely need a littleextra rest because you've, you
know you were up early and youwork late you haven't had enough
sleep and, heaven forbid, we'veall been there.
Right, we all get to that, butthat sleeping is doing you more
(08:15):
damage.
So how can we combat this?
A strategic power nap can beyour best friend.
Oh, roger, I can't nap.
I wake up feeling worse.
It's because you didn't nap.
You slept.
Now I'm only talking a 20 to 30minute nap here, ideally before
3pm in the afternoon.
Now, this is just enough totake the edge off your
(08:37):
sleepiness, without sending youinto a deep sleep.
That would make it much harderfor you to sleep at night.
Then your goal is to get intobed earlier that night and get
yourself a solid seven to ninehours sleep during your natural
dark time, when your bodyexpects to be sleeping.
Now, I know I don't ever get tocatch up with my wife, or I
(08:59):
never get to catch up with myhusband, and, oh, we've got to
watch one more episode ofNetflix because we haven't seen
each other.
Or I want to play video gamesfor another two hours.
That's no good.
Get to bed earlier, becauseI'll give you that.
What about the?
Would you set an alarm test?
I ask you to apply this Everysingle time you're sitting there
(09:20):
on your couch at night when youthink, oh, I really should be
going to bed.
I want you to apply the.
Would you set your alarm test?
Let's address it, because it'sone of the biggest culprits that
keeps us from getting to bed ontime.
And it's just that.
Oh, just one more episode orjust five more minutes scrolling
on the phone.
Here's a simple test I want youto ask yourself next time you
(09:42):
are debating whether to go tobed or just one more episode,
would I set an alarm for 3 or 4am to wake up and do what I'm
doing right now?
I can guarantee to you I knowwhat the answer is, because the
answer will be no, and for mostthings it will absolutely be no.
Then why are you letting itkeep you awake when you should
(10:04):
be sleeping?
Sleeping is unbelievablyimportant.
Your sleep is more valuablethan that extra episode or those
few more minutes of socialmedia.
Here's a tip for you whenyou're watching Netflix, that
episode's going to be thereforever.
You can watch it the next day,the day after that, the day
after that.
Why are you sitting up,sacrificing sleep to watch it
(10:27):
now?
And social media?
Really?
Just go the hell to bed, willyou, for God's sake?
Because that's what's going tomake such a big difference to
your life.
And here is the underwrittenmajor thing that I need you all
to totally understand.
This is to be the biggesttakeaway from today's episode,
(10:49):
and it's something that I wantyou to engrave right across your
brain.
You cannot catch up on sleep,this idea of banking sleep or
accumulating sleep debt that youcan pay off later with a huge
loan is simply not how ourphysiology works effectively.
(11:10):
Now, while you might feel liketemporarily better after a long
sleep because, oh, I've listenedto my body and I've had a sleep
in what you're actually doingis disrupting your circadian
rhythm.
Have you ever noticed that evenafter that long sleep in,
within a few hours you start tofeel like garbage?
And the reason why you start tofeel like garbage is because
you've got social jet lag,you've completely thrown your
(11:32):
rhythm right out and, no, youcan't truly bank sleep either.
Our bodies thrive on thisconsistency, not compensation.
It's not an ATM machine.
You can't just put cash in andtake it out whenever you feel
like it, and treating sleep likethe cash, you just can't do
that.
It doesn't work that way.
So what we've got to do iswe've got to find a healthy
(11:55):
sleep rhythm.
Now, I know we are on rotatingshifts and they're all different
, but for many of my clients infact, majority of my clients
this is one of the very firstthings that we work on, and when
we work on this routine, it'sincredible how quickly things
change for them, that it justdispels what their perception of
(12:19):
how they might feel compared tohow they actually do feel.
Implementing the practicalstrategy to achieve simple sleep
is the biggest game changer intheir overall health and
well-being and energy levels.
And everything nutritioneverything just changes.
It's an area where I see rapidand profound shifts in their own
(12:44):
wellbeing, their mood and theirability to perform at their
absolute best, both at work andmore so because this is my motto
, remember more so in theirpersonal lives, because when I
work with clients, the one thingthat I want them to have is
more energy to do the thingsthat they enjoy outside of their
(13:06):
shift working job with theirloved ones, with their partners,
with their children, with theirfamily, whatever, it doesn't
matter.
I just want you to have moreenergy to do all of that,
because when you've got moreenergy to do all of that and you
enjoy that, it transfers intoyour role at work and you start
to feel so much better.
All right, keep that in mind.
(13:28):
I want you to keep that in mind.
So if you are someone who isstruggling with sleep, if you
feel like you're constantlyfighting your own body's rhythms
, or if you simply want tooptimize your sleep for a
healthier and a more energeticlife.
Please reach out.
This is one of the primary areasthat I actually help clients in
(13:51):
with simple habits and routinesin my one-on-one coaching.
It's not about macros andcalories and taking photos and
weighing yourself and getting tothe gym six times a week.
It's about habits and routines.
Remember, I've done it.
I know what is really difficultfor you to deal with, but
habits and routines are one ofthose things that you can and
(14:12):
this is where I help.
I help clients with this.
Sleep is just so foundationalto everything in our lives, from
our physical health to justmental health, mental clarity
and our own emotional resilience.
So keep that in mind.
You can find the link to connectwith me in the show notes.
(14:33):
Go down to the show notes andyou'll see there's a link there
to one-on-one coaching.
Let's have a conversation shownotes and you'll see there's a
link there to one-on-onecoaching.
Let's have a conversation.
Let's work together to get yoursleep back on track, because I
do find that when people dothese habits and routines, they
really, really start to gainmomentum, feel better about
themselves and start turning upas a better partner for their
(14:55):
partners and their children.
They don't have to get what'sleft of you all the time.
All right, keep that in mind.
Okay, now I would really reallylike it if you would go into
your app and just give us arating.
On Spotify, you can just hitthat five stars, and on Apple,
(15:18):
you can hit the five stars andtake an extra few minutes to
just give it a little review.
It helps to get good, solid,evidence-based information out
there.
Thank you for listening andI'll catch you on the next one.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
(15:38):
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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