[276] - You might be tired but

A Healthy Shift

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In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule.

Here’s what I cover in this episode:

• Why chronic fatigue may be linked to undiagnosed sleep disorders and when to consult a healthcare professional
• How artificial and blue light exposure interferes with melatonin production, disrupting both sleep onset and sleep quality
• The long-lasting effects of caffeine—its half-life is up to six hours, and it can affect your sleep for much longer
• The “12 o’clock rule”—how avoiding caffeine after midday or midnight can significantly improve your sleep
• The benefits of natural daylight exposure for mood and circadian rhythm regulation, even on overcast days
• How screen time before bed interferes with dopamine and sleep—and why a "digital sunset" two hours before bed can make a big difference
• How dehydration often presents as fatigue, and how to monitor your hydration levels by checking urine color
• The essential roles that movement and proper nutrition play in sustaining your energy across long shifts

If you're feeling constantly drained, you’re not alone—but you’re also not stuck. Small, intentional changes can have a powerful impact.

If you enjoyed this episode, make sure to subscribe so you never miss an update. I’d also really appreciate it if you left a rating and review on the app you’re listening on. To learn more about me or explore ways to work together, visit ahealthyshift.com.

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ANNOUNCING

"The Shift Workers Collective"

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• Shift Work Health and Wellbeing Seminars
• One2One Coaching

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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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Chapters

1. Welcome to A Healthy Shift (00:00:00)

2. Undiagnosed Sleep Disorders in Shift Workers (00:04:46)

3. Sleep Quality and Melatonin Disruption (00:06:44)

4. Caffeine: Impact on Sleep Quality (00:10:27)

5. Natural Light Exposure and Energy (00:14:02)

6. Screen Time and Dopamine Depletion (00:16:06)

7. Stress and Artificial Light Effects (00:17:55)

8. Dehydration, Nutrition, and Movement (00:20:17)

9. Reclaiming Energy: Key Strategies (00:23:41)