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Content provided by Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
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The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs.
What You’ll Learn:
- Why weekend lie-ins disrupt circadian rhythm
- How a drifting body clock drives cravings, low mood, and fatigue
- The anchor habit of a consistent wake-up time
- How morning light and gentle movement act as time cues
- Short power naps that support recovery without harming night sleep
- How to bank sleep before nights and early starts
- A practical daily timing plan for shift workers
- A calm pre-sleep routine that improves depth and consistency
If you want help building a sleep plan that fits your roster and your energy needs, use the link in the show notes to get in touch.
Subscribe for new episodes, and please leave a rating and review—it helps more shift workers find the show.
Learn more at ahealthyshift.com.
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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
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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. [317] - Why You Can’t Catch Up on Sleep, But You Can Bank It (00:00:00)
2. Why Catch-Up Sleep Fails (00:03:17)
3. The Body Clock And Chaos (00:04:55)
4. Consequences Of A Late Lie-In (00:08:15)
5. The Consistent Wake-Up Fix (00:11:25)
6. Power Naps Without Rhythm Damage (00:14:25)
314 episodes
