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Over and over again , I get asked what is the best sleep aid for shift workers ? I can't sleep during the day . I can't sleep at night . I keep waking up . What's the problem ?

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So in today's episode , I'm going to discuss what is the best sleep aid for shift workers . 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 to another episode of A Healthy Shift , the podcast which is dedicated to helping shift workers thrive and not just survive . I am your host , roger Sutherland , and today I'm looking into a topic that's really close to home for so many of us , and that is finding the best sleep aid for shift workers .

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Now we know how crucial sleep is , and it's especially when our rotating schedules are literally all over the place . But you see , not all sleep aids are created equal , so let's break it down and talk about what really works and what you need to be really cautious about . So , first of all , let's talk about something that many of us might reach for when we're desperate for a good night's sleep , and that's sleep medications . Now , on the surface , these might seem like a godsend Pop a pill , boom and you're out like a light . But here's the kicker these medications don't actually give you quality sleep . Sure , they knock you out , but they don't allow you to go through the normal restorative sleep cycles that our bodies actually need to function properly . One of the biggest problems that we have these days as a shift worker is going to see our general practitioner and the first thing he says is is going to see our general practitioner and the first thing he says is oh , you're a shift worker and prescribes a sleep medication . This does not get us to the bottom of the problem . If you are one of those people out there that are taking things like nurse's aid , rest of it , or things like that to help you to sleep , you're on the wrong track . You're actually not helping yourself in any way whatsoever . What I want you to do is I want you to think of it like this . It's literally like putting your body on autopilot , but instead of cruising smoothly , all you're doing is just circling the airport with absolutely no plan to land . You might be actually unconscious , but your brain , thank you .

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I'm not here to say that sleep medications don't have their place . They do , especially for people in acute situations , but for us shift workers , we literally reach for them and rely on them , and long term , it is literally like putting a band-aid on a broken bone It'll cover it up for a bit , but it's not going to fix the actual root cause . So what is the alternative ? Now ? This is where I recommend melatonin , and melatonin comes into play for us Now . It's important to understand the difference here . Melatonin is a hormone that our body produces in response to darkness , produces in response to darkness . Now what actually happens is our eye registers darkness , it notifies the pineal gland that it is dark and it secretes melatonin , which is our body's notifier that it is dark out here , and what it does is it starts to shut down and wind down all of our processes in readiness for that rest and digest mode . It is like our internal clock's way of saying hey , it's time to wind down and get ready for sleep . But here's the thing . When you are a shift worker , your body's natural melatonin production can literally be all over the place because of irregular sleep patterns and also because of exposure to blue light at odd hours . Now this is where exogenous melatonin , or melatonin supplements that we take , can literally be a game changer . So let's talk about how exogenous melatonin actually works Now .

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Unlike sleep medications , which basically knock you out you're unconscious , melatonin helps to regulate your sleep-wake cycle . Now , it's not about forcing your body into sleep . What it is . It signals to your body that it's time to start the process . It's important that people understand that melatonin is not N-O-T , not a sleeping tablet in any way whatsoever . Now , this can be especially beneficial for shift workers who are trying to sleep during the day or in an evening , when their body naturally wants to be awake .

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But here's the key Melatonin is not a one-size-fits-all solution . The timing , dosage easy for you to say and even the type of melatonin that you take can make a massive difference . The type of melatonin that you take can make a massive difference . For instance , a really low dose taken at the right time , which is generally about 30 to 60 minutes before your intended period of rest or sleep , can help ease you into sleep more naturally , and because it's supporting your body's natural processes , you're more likely to go through those essential restorative sleep cycles . Now let me give you a warning here Don't take melatonin waiting for it to put you to sleep while you're lying there in bed , scrolling on your phone or watching TV .

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It doesn't work like that . Melatonin is something that , when you take it , it is a natural hormone . What it does is , as it goes through your body , it signals to the body that it is dark outside . So if you're lying watching TV or looking at your mobile phone which is six inches from your eye , what kind of conflicted message do you think that is actually sending to your body ? What it actually does is your body's being notified that it's dark by an exogenous melatonin , but then what actually happens is your eye sees light . So what it does is it notifies the pineal gland that there is light and so therefore , it doesn't put you to sleep . This is why it's important taking melatonin 30 to 60 minutes before no blue light exposure . Now , this can literally help to ease you into sleep a lot more naturally .

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All right , so I want to emphasize that melatonin is literally not a magic bullet . It's most effective when it's used as part of a broader sleep hygiene strategy . That includes things like managing your early daylight exposure , your night blue light exposure . You need to create a sleep conducive environment and sticking to a consistent sleep schedule as much as you possibly can . Yeah , I know it's hard as a shift worker , but we can still do our utmost best to try and get that good , solid sleep routine going , because the more of a routine we have , the better we actually sleep . Now , when it's used correctly , melatonin can be enormously beneficial tool for shift workers looking to improve their sleep quality .

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So what I wanted to say also was the efficacy of melatonin is suspect at best the best melatonin . We don't get onto our local supplier and actually just get melatonin off the shelf or just order it in from iHerb or whatever . The melatonin efficacy in these places is suspect , to say the least . In fact , research has shown that by collecting samples of melatonin , even in one bottle , there was such a massive difference from half a milligram up to seven or eight milligram in one capsule in one bottle , and this is a massive difference and we got to be very careful . The other thing that's important for you to understand in relation to melatonin is more is not better . If you create the environment , half a milligram to two milligrams of melatonin is more than enough melatonin to signal to your body that it's dark , but you've got to have everything else in place ready to go to sleep as well . But that melatonin will absolutely help you if you create the environment . So what's the bottom line here ?

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If you are struggling with sleep as a shift worker , before you actually reach for any of those Jenny said over-the-counter sleep medications , consider melatonin . It's a much safer option , it's natural and it can help you get the kind of sleep that your body truly , truly needs . Only a short one today , but I want to say thank you so much for tuning into this episode of A Healthy Shift . Remember , sleep is the foundation of our health , especially when we're navigating the challenges of shift work . Take care of yourself and don't forget to share this episode with anyone who might need to hear it . And until next time , stay healthy and keep thriving . I'll catch you on the next one . Thank you for listening . 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 me or work with me , you can go to a healthy shift . I'll catch you on the next one .