Text me what you thought of the show 😊

Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them.

Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to rewire your brain, and stress-busting techniques like box breathing. He also shares an important message on self-compassion, reminding us all: "No one likes a bully—so why bully yourself?"

If you’re a shift worker feeling the weight of irregular hours, this episode is for you. Tune in to learn how to thrive—not just survive—on shift work. And don’t forget to share it with your colleagues!

For more tips and resources, visit ahealthyshift.com.

Support the show

MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
JOIN THE VIP LIST NOW

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE RESOURCES - HERE

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 liabi...

Text me what you thought of the show 😊

Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress?

In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health challenges through breathwork, Chris now helps others transform their relationship with this powerful tool.

For shift workers constantly toggling between high-alert and downtime, breathwork acts as a “remote control” for the nervous system. Breathing through the nose and engaging the diaphragm stimulates the vagus nerve, triggering the parasympathetic “rest and digest” response. In contrast, shallow mouth breathing keeps us in a constant “fight-or-flight” state.

Proper breathwork enhances brain oxygenation, improves decision-making under pressure, boosts sleep quality, and builds emotional resilience. Simple techniques like coherence breathing, box breathing, and breath holds can be easily integrated into your daily routine, delivering big benefits in just minutes.

Whether you're a paramedic, nurse, or police officer, mastering breathwork could be your most effective health tool. Place one hand on your chest and the other on your belly—where does your breath naturally go? The answer may reveal more about your health than you think.

If this episode resonated with you, share it with a friend, tag someone who could benefit, and follow us for more tips!

Find Chris Payten here:
Instagram: @chrispayten_
@infinitytrainingandcoaching

Website:
https://infinitytrainingandcoaching.com/

Support the show

MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
JOIN THE VIP LIST NOW

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE RESOURCES - HERE

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 liabi...

Text me what you thought of the show 😊

Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sleep with sheer willpower.

Shift work goes against our natural biology. As creatures built to sleep at night and work in daylight, overnight shifts can throw your body’s rhythm into chaos. In this episode, we’ll dive into why fatigue hits so hard during shifts and share practical, science-backed strategies to fight back.

Caffeine—the double-edged sword of the shift worker’s toolkit. While a quick espresso can seem like a lifesaver, it impacts your sleep for up to 9 hours, fueling a cycle of poor rest and caffeine dependency. But used strategically, like sipping small amounts throughout your shift, caffeine can actually boost your energy without the crashes.

What’s even better than caffeine? Power naps. A well-timed 20-minute nap before or during your shift can massively improve alertness without leaving you groggy. Combine that with simple techniques like light stretching, protein-rich snacks, and hydration, and you’ll be equipped to tackle fatigue head-on.

In this episode, you’ll learn:

• The science behind why shift work is so tough on your body and mind.
• How to use caffeine wisely to avoid the dreaded energy crashes.
• The secret power of power naps and how to time them for peak performance.
• Quick, effective recovery strategies like movement, hydration, and protein to keep you sharp.

Your health and performance shouldn’t suffer just because you’re on the clock at odd hours. Tune in and discover how these evidence-based strategies can help you manage fatigue, stay alert, and feel better on your next shift.

Listen now to learn how to take control of your recovery and perform at your best—no more “pushing through” exhaustion!

Support the show

MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
JOIN THE VIP LIST NOW

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE RESOURCES - HERE

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 liabi...