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[310] - Night Shift and Your Circadian Clock - 3 Ways to Lower Your Health Risk
Manage episode 518564921 series 3340621
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I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.
• Why circadian rhythm misalignment drives night shift risks
• How morning light ruins daytime sleep and how to block it
• What makes orange blue-blocking lenses essential on commute
• How to build a cave-dark, cool, quiet sleep space
• When and why to get daylight after waking
• The 4–6/8 breath reset for nervous system calm
• How longer exhales lower arousal and improve focus
• Treating post-night sleep as a strategic nap
• One-strategy homework to build consistency
If you want to know more about me or work with me, you can go to ahealthyshift.com
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
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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 And Mission (00:00:00)
2. The Real Cost Of Night Shift (00:03:56)
3. Circadian Rhythm And Health Risks (00:05:04)
4. Strategy 1: Master Your Light (00:06:35)
5. Strategy 2: Breath Reset For Fatigue (00:11:35)
6. Simple Actions, Homework, And Next Steps (00:18:05)
307 episodes
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