A Healthy Shift

Author: Roger Sutherland Veteran Shift Worker Coach Nutritionist Breathwork Facilitator Keynote Speaker

A Healthy Shift Podcast with Roger SutherlandWelcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.Im Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.In each episode, youll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift dont have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.If youre working shifts or nights and want to feel better, sleep better, and take back controlthis podcast is for you.
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Language: en-au

Genres: Education, Health & Fitness, Nutrition, Self-Improvement

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[382] - Gym After Night Shift… Or Go Straight To Bed
Episode 328
Sunday, 7 June, 2026

Text me what you thought of the show 😊After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.• Why hard training after night shift can disrupt recovery and sleep• What your body is actually trying to do after a long night awake• The role of melatonin and cortisol in post-shift recovery• The difference between recovery movement and performance training• Why fatigue increases injury risk and affects coordination• How bright morning light and gym lighting can interfere with sleep signals• The truth about pre-workout supplements and caffeine after night shift• Why sleep deprivation changes how your body handles stress• How to make post-shift training work if it’s your only option• Why shorter, lower-intensity sessions are often the smarter choice• The importance of hydration, movement quality, and recovery• Why sometimes the healthiest option is simply going straight to bedFor shift workers, sleep isn’t laziness—it’s recovery.If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________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._______________________