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Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing.

• Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light
• Special cells in our eyes detect blue light and signal the brain it's daytime, even when it's night
• Scientific studies show blue light exposure at night causes blood sugar spikes and insulin resistance
• Working under blue-rich lighting doubles snacking compared to blue-free environments
• Blue light suppresses melatonin, which regulates metabolism, protects against cancer, and supports immunity
• Government bans on incandescent bulbs have replaced healthy lighting with harmful blue-rich LEDs
• Health risks include increased diabetes risk, obesity, cancer, inflammation, and mental health issues
• Solutions include morning daylight exposure and blocking blue light after sunset
• Use amber or red lens blue-blocking glasses, not clear "blue filter" lenses
• Switch to warm, low-blue or zero-blue lighting at home after dark

Visit ahealthyshift.com under Resources > Recommended Products for tested blue-blocking tools, glasses, and healthy lighting options.

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

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COACHING

• 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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What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?

In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of essential workers.

Chloe shares her deeply personal experience: within just 12 months in emergency nursing, she faced extreme fatigue, mood swings, hormonal disruption, weight gain, and total burnout. Sadly, her story mirrors that of so many shift workers who are told to “toughen up” — while organizational structures and management practices remain dangerously outdated.

👉 Did you know? Research shows that shift workers may have a life expectancy 10–15 years shorter than day workers. This is no longer just a workplace issue — it’s a public health crisis.

Together, Roger and Chloe challenge the long-held belief that fatigue is a personal failing, and instead, shine a light on the systemic flaws in how 24/7 operations are managed — from poor rostering to lack of recovery support.

You’ll also learn:

• Why traditional health advice doesn’t work for shift workers — and may actually make things worse
• Practical strategies for nutrition, exercise, and recovery tailored to irregular work hours
• How organizations can take real responsibility for worker wellbeing
• What managers must understand to retain staff and reduce burnout

Whether you're a shift worker seeking sustainable solutions, a leader managing a 24/7 team, or someone who cares about the wellbeing of frontline professionals — this episode is an absolute must-listen.

Find Chloe Spring here:
Instagram: @chloespring92

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.

In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock.

Here’s the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up time—even after just 5-6 hours of sleep—can reset your entire system, improve energy levels, and reduce long-term fatigue.

What You’ll Learn in This Episode:

• Why the “8-hour rule” doesn’t work for shift workers
• How a consistent wake-up time anchors your internal clock
• The dangers of medicated sleep and what no one tells you
• Strategic napping: how to turn short rests into peak performance
• Managing light exposure and caffeine to support better rest

This episode is your permission to stop chasing a sleep ideal that doesn’t fit your life—and start using methods tailored to the realities of shift work. You’ll walk away with practical tools to help you feel more rested, alert, and in control of your energy.

Stop feeling like you're failing at sleep. There is a better way—and it starts here.

Tune in now and transform your relationship with rest.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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.

_______________________