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In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker.

These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing.

My Recommended Reads:

• Atomic Habits – Build better systems for lasting habits
• Lifespan – Understand your internal body clock
• The Light Doctor – How lighting affects sleep and hunger
• Breath – The power of proper breathing
• The Inner Clock – Circadian rhythms and mental health
• Sleep Groove – A visual guide to better sleep
• The Resilience Project – Gratitude, empathy, mindfulness
• Let Go – Releasing control to improve mental health
• Is Butter a Carb? – Nutrition without diet culture
• Everything Fat Loss – Honest advice on weight management

If you're navigating night shifts or long hours, these reads can make a real difference.

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Share it, leave a review, and follow the show so you never miss what’s next.

There’s no perfect shift—but we can make it a healthier one, together.

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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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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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Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience.

• Set a consistent sleep schedule with regular wake-up times, even on days off
• Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains or sleep masks
• Avoid caffeine after midnight on night shifts or after midday at other times
• Remember alcohol and nicotine negatively impact sleep quality despite feeling relaxing
• Exercise regularly but avoid vigorous activity within 3-4 hours of bedtime
• Make deliberate efforts to stay connected with friends and family outside your workplace
• Master the 20-30 minute power nap without falling into deep sleep
• Use natural light exposure strategically and consider blue light blocking glasses
• Establish relationships with healthcare providers before you're struggling

Don't forget to share this episode with your workmates or anyone navigating shift work. For more resources, visit ahealthyshift.com where you can also join the Shift Workers Collective, our subscription-based community where we support each other 24-7.

Support the show

----------------------------

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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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.

_______________________

Text me what you thought of the show 😊

Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms.

• Understanding why shift work makes weight management difficult
• Research shows shift workers don't eat more than day workers yet still gain body fat
• Why typical diets fail shift workers and cause fatigue and cravings
• How your metabolism naturally slows at night regardless of your work schedule
• The power of chrononutrition - when you eat matters more than what you eat
• Eating your main meal before night shift rather than during it
• Five practical steps: prioritise sleep, eat mindfully before shifts, stay hydrated, plan snacks, move your body
• Avoiding common pitfalls like meal skipping and relying on zero-calorie energy drinks
• Focus on consistency over perfection with small, sustainable changes

For personalised help with your shift work health journey, visit ahealthyshift.com and book a free 15-minute coaching assessment call with Roger.

Support the show

----------------------------

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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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.

_______________________