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Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.

In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more recovered and have more energy outside of work.

We cover:

• How caffeine blocks adenosine, so your brain can’t properly sense fatigue
• Why “caffeine is using you” when your timing is off
• How caffeine absorption peaks and why its half-life causes it to stack in your system
• Why caffeine can reduce deep sleep, slow-wave sleep, and REM sleep
• Research showing caffeine can affect sleep up to 8.8 hours later
• Why pre-workout caffeine can impact sleep for up to 13.2 hours
• The “12 o’clock rule” that works with any shift roster
• Why zero-calorie energy drinks are stimulation — not fuel
• How tolerance builds, and why less caffeine can actually improve your baseline energy

Check the show notes to book a meeting with me.

If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.

It would also really help if you could leave a rating and review on the app you're currently listening on.

If you want to learn more or work with me, visit: ahealthyshift.com

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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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We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership feel like on the front line. Then we pivot to the body, unpacking why modern “me time” often keeps us wired and how simple changes can help shift workers recover.
• pressure on frontline health and emergency services and what underfunding does to morale
• why “no money” arguments inflame anger and erode trust
• government debt, big projects and the everyday essentials people feel are ignored
• preferential voting confusion and why education matters
• blue light choices, naps and staying alert across a long day
• phone addiction, dopamine blunting and constant stimulation
• swimming, breathwork and creating real down time
• media agendas, free speech uncertainty and hypervigilance
Have a look at a healthyshift.com.
Come and join us. 133693.

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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.

_______________________

Text me what you thought of the show 😊

"Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the body finally forces a pause. I share a raw story from the pool that reveals how breath, rhythm, and silence can unlock real nervous system recovery for first responders and anyone under chronic stress.
• a personal moment where emotion rises without warning during a quiet swim
• how CO2 tolerance training and slower breathing support stress regulation
• why “breakdown” can be the body processing stored trauma
• the cost of constant input through phones, scrolling, TV, and noise
• how rhythmic movement and longer exhales shift the autonomic nervous system
• practical steps to create undistracted time and real space each day
• why nasal breathing matters and why mouth breathing keeps you amped up
• embracing discomfort and letting emotion move through without overthinking
• how breathwork provides a structured way to self-regulate without a pool
If it landed for you, and if you know that you personally are carrying more than what you're actually dealing with, I beg you to reach out to me.
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on.

If you want to know more about breathwork, about me or work with me, you can go to ahealthyshift.com.

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• 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.

_______________________