Speaker 1 0:01

I touched on it in the last episode of the podcast in relation to light , but what I really want to talk about today is I want to really go into the importance of melatonin . Is melatonin really a sleep hormone ? Maybe not , but what role does melatonin actually play ? Shift work can be brutal , but it doesn't have to be welcome to a healthy shift . My name is roger sutherland , certified nutritionist , veteran law enforcement officer and 24 7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome back to another episode of A Healthy Shift . This is the podcast that is dedicated to helping you , the shift worker , thrive and not just survive Me .

Speaker 1 1:15

Well , I'm your host , roger Sutherland , and today I'm really looking deep into a topic that is so often oversimplified and misunderstood , that is , melatonin . Now , many of us know it as the sleep hormone , but is it ? There's so much more to this incredible molecule that meets the eye . So today , what I'm going to do is I'm just going to unravel the mysteries surrounding melatonin . Let's explore what its true role is in the body and debunk some of the common myths that could be affecting your health as a shift worker in and around melatonin . So what is melatonin ? So let's start with the absolute basics . What exactly is melatonin ? Well , melatonin is actually a hormone and it is produced primarily by the pineal gland in the brain . Now melatonin is synthesized from the amino acid tryptophan . Now , tryptophan is actually you might recognize it as something that's in turkey and that supposedly makes you sleepy after that Turkey dinner that you have , that Christmas dinner or , if you're listening in the US , that Thanksgiving dinner that you have who's had a great big feed of Turkey and then felt like they want to sleep . But here's the key Melatonin's production is really tightly regulated by our own biological clock , our circadian rhythm , which is your body's internal clock that operates on a roughly 24-hour cycle . Now , melatonin levels rise in the evening as darkness falls blue , and when they don't recognize the blue , they sense that it's dark and then it signals to the pineal gland to release melatonin . Right , so that's one thing . So melatonin levels rise in the evening as darkness falls , and this signals to your body that it's actually time to wind down and prepare for sleep . So effectively , melatonin spreads through your body and it just notifies the body that it's dark and it's time to rest .

Speaker 1 3:38

But us calling melatonin a sleep hormone , it's just a bit like calling the sun it's just a heat lamp and a sleep hormone it's just a bit like calling the sun it's just a heat lamp . It's technically true , but it also misses how much of a bigger picture we actually have there . So what are melatonin's broader roles ? So if melatonin isn't just a sleep hormone , what else does it actually do ? And this is what I really , really want you , as the shift worker , to understand .

Speaker 1 4:07

For starters , melatonin is a very , very powerful antioxidant and it helps your cells from damage which are caused by free radicals in our system , which are unstable molecules that can lead to chronic conditions like heart disease and cancer and neurodegenerative disorders . The antioxidant property of melatonin is especially important for you , the shift worker , because you may experience higher levels of oxidative stress due to irregular sleeping patterns . You get exposure to artificial light at night and just the general demands of non-traditional work schedule . This is why melatonin is super important to us . But that's not it . Melatonin also plays a role in regulating our immune function . Research shows that melatonin can actually enhance our immune response , making it a crucial component in your body's defence system . And for us shift workers , who are often exposed to varying pathogens and may have compromised immunity due to our just disrupted sleep , our poor hydration , poor diet this is a vital function that just shouldn't be overlooked . And let's not forget melatonin's impact on our mood regulation as well , and that was talked about in the Light podcast . Melatonin interacts with serotonin , which is our feel-good neurotransmitter , and it helps to stabilize our mood and reduce feelings of anxiety and depression . Now , this is particularly relevant for you shift workers , because you're at a higher risk of mood disorders due to the constant juggling of your workouts , your social life and your rest . It already puts enough pressure on us . Why would we compromise it even more ?

Speaker 1 5:58

Now that we've covered that , let's address some of the misconceptions about melatonin supplements . One of the biggest misconceptions about melatonin is its use as a supplement . Many people think that popping a melatonin pill is a quick fix for insomnia and disrupted sleep patterns . But here's the thing , and this is what you need to understand Melatonin is not a sleeping pill . They don't knock you out or even sedate you . Instead , what they do is ? It just works by signaling to your body that it's dark outside , which means it's time to sleep . It shuts the organs down , which prepares the body for sleep , which helps to reset your circadian rhythm .

Speaker 1 6:51

Now , for shift workers , melatonin supplements can be an incredibly useful tool , but they are not a magic bullet . You still have to create the environment to help you , and timing is absolutely crucial . Taking melatonin at the wrong time can actually make your sleep issues even worse . So the key to using melatonin supplements strategically , perhaps after a night shift to help you adjust to a new sleep schedule , that would be a good idea idea rather than just relying on them every single night . And this is imperative that you understand this .

Speaker 1 7:22

Remember more is not better . If you can find a 10 milligram melatonin , don't think that's happy days . More doesn't make you sleep more . It doesn't work that way . You should only need between half and two milligrams of melatonin , which is just enough to signal to your body darkness , because higher doses of melatonin can lead to side effects like headaches , dizziness , even daytime grogginess . So always start with the lowest effective dose and consult with a healthcare professional who understands the unique needs of a shift worker before starting any supplement regimen . Remember footnote 0.5 milligram to 2 milligrams is all you need as a melatonin supplement .

Speaker 1 8:12

So let's go through some practical tips for our shift workers . How can you , as a shift worker , make the most out of your body's natural melatonin production ? Because , let's face it , we want natural , and here are a few practical tips Control your light exposure . Go back and listen to the last episode and that will tell you about when to get what light and how , because this is the biggest factor that influences our melatonin production . We need to get as much natural light during the day as we can and in the hours leading up to sleep , zero blue light . Dim the lights and avoid any blue light from any screens your phone , tv , ipads , anything . The next thing we need to do is create a sleep conducive environment , and you know I bang on about this over and over and over again , but you need to make your sleep space as dark as possible . Blackout curtains , a sleep mask and even a nap that reduces the screen brightness can really help heaps .

Speaker 1 9:19

Number three is time your melatonin supplements wisely . If you're using melatonin supplements , take them about 30 to 60 minutes before you plan to sleep , and the reason for this is you've got to give them a chance to run that hormone through the body and notify the rest of the body that it's dark outside . And remember , they're most effective when used occasionally , not as a nightly crunch . And don't take a melatonin supplement and then lie in bed scrolling on your phone waiting for it to kick in . It doesn't work like that , because what you're actually doing is you have taken the melatonin supplement and then you're lying in bed giving it the signal that it's still light because you're looking at your phone and that's giving a blue light signal into your eye and the next thing is you've got melatonin telling your body that it's dark , and the light will always outweigh the darkness . Keep that in mind . It's not a sleeping tablet , and what you need to do is you need to prioritize a consistent sleep schedule , regardless of your shift , even though shift work makes this challenging . Try to keep your sleep and wake times as consistent as you possibly can , because this will help to reinforce your circadian rhythm , which will make it easier for your body to produce melatonin naturally at exactly the right time when it doesn't detect any blue light .

Speaker 1 10:56

Okay , so in conclusion , only a short one today , because I just wanted that to be hard-hitting . All right . As we've explored , melatonin is not really a sleep hormone . It just notifies our body that it is dark , but it correlates around sleep . It is a vital player in your overall health and it offers numerous benefits that extend far beyond just your bedroom . But , like any tool , it's important to use it wisely , and understanding melatonin's true role can empower you to take better control of your health and wellbeing , especially in the context of your light exposure around shift work .

Speaker 1 11:38

So thanks so much for tuning into A Healthy Shift and if you found today's episode helpful , don't forget to subscribe , share and leave a review . And , as always , I want you to take care of yourself , because your health is your greatest asset and , with the right strategies , you can thrive in any shift work schedule . Until next time . This is Roger Sutherland signing off . Thank you for listening . If you enjoyed 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 me or work with me , you can go to a healthy shift . I'll catch you on the next one .