Herbie Murray
Working night shifts can cause shift work sleep disorder (SWSD), which is a mismatch between your internal body clock and the external environment, affecting the timing and duration of sleep. Those with SWSD may sleep one to four hours less than non-shift workers, and the lack of sleep can negatively impact health, work performance, mood, and even driving ability. While sleeping pills can be useful in helping people sleep better, they should not be relied on as a long-term solution due to the risk of dependency and negative side effects. Instead, shift workers should prioritize sleep by maintaining a regular sleep schedule, creating a quiet and peaceful sleeping environment, and taking naps before or during night shifts to improve alertness. Additionally, light therapy, melatonin supplements, and wake-promoting medications can aid in regulating sleep patterns.
| Characteristics | Values |
|---|---|
| Shift work sleep disorder (SWSD) | A sleep disorder caused by working against the body's natural Circadian rhythm, affecting those who frequently work at night or rotate shifts. |
| Symptoms | Difficulty falling or staying asleep, feeling tired even after sleeping 7-8 hours. |
| Treatment | Sleeping pills, wake-promoting agents (e.g. Modafinil, Armodafinil), melatonin, exercise, napping, maintaining a regular sleep schedule, limiting night shifts and exposure to sunlight. |
| Sleeping Pill Side Effects | Dependency, unpleasant or dangerous side effects, constipation or diarrhea, muscle weakness, digestive problems, worsened snoring and sleep apnea, rebound insomnia, parasomnia, overdose risk when mixed with sedatives or alcohol. |
| Melatonin Side Effects | Should not be taken with antidepressants, SSRIs, sleeping pills, during pregnancy or lactation, with epilepsy or migraines, while taking warfarin, or with a history of psychiatric disorders. Avoid tasks requiring alertness within 8 hours of taking melatonin. |
| Wake-Promoting Agents | May not replace adequate sleep and may have side effects and be habit-forming. |
| Napping | A short nap (20 minutes to 90 minutes) during a shift can boost alertness and improve job performance, but may not work for high-pressure jobs. |
| Exercise | Can help regulate the sleep-wake cycle but should be carefully timed to avoid exacerbating fatigue. |
| Shift Scheduling | Limit night shifts to 5 or fewer with days off in between, avoid prolonged shifts and excessive overtime, minimize switching between day and night shifts, and plan for naps. |
| Sunlight Exposure | Avoid morning sunlight and wear sunglasses when outside during the day. |
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What You'll Learn
Sleeping pills can help you fall asleep
Working night shifts can be challenging, and it can take a toll on your sleep schedule. This is because your body has an internal body clock, also known as the circadian rhythm, that regulates your sleep-wake cycle. When you work night shifts, you're fighting against this natural rhythm, which can result in shift work sleep disorder (SWSD).
Sleeping pills can be a short-term solution to help you fall asleep during the day when you're working night shifts. They are often referred to as hypnotics or sedatives, and they can aid in falling asleep and staying asleep if you wake up in the middle of the night. Doctors rarely prescribe them for more than three to four weeks because they can have side effects and may become less effective over time. Additionally, they do not address the root cause of your sleep problems, which is the misalignment of your body clock.
It's important to consult your doctor before taking sleeping pills, as they can have unpleasant or dangerous side effects, and there is a risk of dependency and addiction. They should not be seen as a long-term solution, and it's crucial to follow your doctor's advice on dosage and duration.
There are also other strategies to improve your sleep when working night shifts. This includes creating a bedtime ritual and maintaining a regular sleep schedule, even on your days off. You can also try taking naps before or during your night shift to boost alertness, limiting night shifts to five or fewer in a row, and avoiding excessive overtime. Additionally, melatonin supplements, when taken at the right time, can help adjust your body clock to your work schedule. However, it is important to note that melatonin should not be used in conjunction with certain medications, such as antidepressants, and it may cause drowsiness, so it should not be taken before driving or operating machinery.
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They are not a long-term solution
Sleeping pills can be useful in helping shift workers sleep better. However, they are not a long-term solution for several reasons. Firstly, sleeping pills can have unpleasant or dangerous side effects. These include constipation or diarrhoea, muscle weakness, digestive problems, worsening of snoring and sleep apnea, and the risk of parasomnia, which can lead to dangerous behaviours while still mostly asleep. Secondly, sleeping pills can lead to dependency and addiction. When taken night after night, the body can start to depend on them, and stopping the medication can result in rebound insomnia, where insomnia returns worse than before. It can take months to safely stop taking sleeping pills, and healthcare providers generally do not recommend their long-term use as they are not a cure for insomnia. Thirdly, sleeping pills do not address the root cause of sleep problems in shift workers, which is often the disruption of the body's internal body clock or circadian rhythms. While melatonin pills can help regulate this internal clock, sleeping pills cannot. Finally, while sleeping pills may offer a small boost in alertness and performance, they are not a replacement for adequate sleep. Therefore, while sleeping pills can be helpful in the short term, they are not a sustainable long-term solution for shift workers experiencing sleep difficulties.
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They can have negative side effects
While sleeping pills can be useful in helping shift workers sleep better, they can also have negative side effects and should not be seen as a long-term solution. Sleeping pills can cause a range of side effects, from constipation to muscle weakness. Other possible side effects include digestive problems, such as gas, heartburn, and nausea, and worsening snoring and sleep apnea.
Sleeping pills can also cause a "'hangover" effect, with approximately 8 out of 10 people feeling drowsy, having muddled thinking, and experiencing dizziness or balance problems the day after taking them. These daytime effects can negatively impact your ability to drive, work, and complete daily tasks. Prolonged use of sleeping pills can also lead to dependency, and when you stop taking them, your insomnia may return worse than before, in what is known as rebound insomnia.
Sleeping pills can also cause parasomnias, which are complex sleep behaviors where individuals may sleepwalk, eat, make phone calls, or even drive while still mostly asleep. These behaviors can be dangerous, and individuals may not be aware that they are engaging in them. Older adults are more likely to experience health problems due to sleeping pills, with an increased risk of falls, broken hips, and car accidents due to confusion and memory problems.
It is important to note that not everyone can safely take sleeping pills, and they may interfere with other medications or cause serious side effects. If you are considering taking sleeping pills, it is crucial to speak with your doctor first to ensure they are safe for you and explore alternative treatments for sleep problems, such as cognitive behavioral therapy (CBT).
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Natural alternatives are available
While sleeping pills can help third-shift workers fall asleep during the day, they are not a long-term solution. Doctors rarely prescribe them for more than three to four weeks, as they can cause dependency and have unpleasant side effects. Instead, natural alternatives are available to help you adjust to a shift work schedule.
Firstly, light therapy is a powerful way to regulate your body's circadian rhythm, which is disrupted by shift work. Exposure to light at targeted times can help shift your sleep cycle. Light therapy is available in the form of lightboxes, desk lamps, or light goggles, and it is especially helpful for night shift workers.
Secondly, melatonin supplements can help prepare your body for sleep at unnatural times. Melatonin is a natural hormone that plays a role in sleep, with levels typically highest at night. Taking melatonin supplements during the day may assist night shift workers in sleeping, although it may not improve alertness during the shift.
Additionally, maintaining a regular sleep schedule and bedtime routine is crucial. This includes minimizing the number of night shifts in a row and taking sufficient days off to catch up on sleep. Napping before or during night shifts can also improve alertness. When sleeping during the day, create a quiet and dark environment, and avoid exposure to sunlight.
Finally, regular exercise can help regulate the sleep-wake cycle, but it should be carefully timed to avoid exacerbating fatigue.
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Other strategies can help shift sleep in the right direction
While sleeping pills can be useful in helping some people sleep better, they are not a long-term solution. Doctors rarely prescribe them for more than three to four weeks, as they can become less effective with prolonged use and may lead to dependency. Sleeping pills also fail to address the root cause of your sleep problems and cannot reset your body clock.
Maintain a consistent sleep schedule
Try to keep a regular sleep schedule, even on weekends and days off from work. This helps to regulate your body's internal clock, which influences your sleep-wake cycles.
Create a bedtime ritual
Establish a calming bedtime routine to signal to your body that it's time to wind down and prepare for sleep. This could include activities such as reading, listening to soothing music, or practising relaxation techniques like deep breathing or meditation.
Make your bedroom a sleep-friendly environment
Ensure your bedroom is quiet, dark, and peaceful during sleep time. Ask your family members to be considerate by keeping noise levels down and wearing headphones when necessary. Encourage them to avoid noisy activities like vacuuming or dishwashing while you're sleeping.
Limit exposure to sunlight
If you need to sleep during the day, avoid exposure to sunlight in the morning. Wear sunglasses when driving home or going outside, and consider using blackout curtains or eye masks to create a dark environment for sleep.
Optimise your shift schedule
If possible, limit the number of consecutive night shifts you work. For night shifts, aim for five or fewer shifts in a row, with days off in between. If you work 12-hour shifts, limit yourself to four shifts in a row. After a series of night shifts, try to take more than 48 hours off to recover.
Take strategic naps
Napping can be a useful tool for shift workers. If you're working the night shift, consider taking a nap just before your shift starts to boost your alertness. During your shift, a short nap of around 20 minutes can improve your alertness on the job or during the drive home. If your employer permits, take advantage of nap breaks during your shift to enhance your productivity and satisfaction.
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Frequently asked questions
Sleeping pills can be useful in helping 3rd shift workers fall asleep during the day, but they should not be seen as a long-term solution. Doctors rarely prescribe them for more than three to four weeks as they can become less effective over time and may cause dependency.
There are several alternatives to sleeping pills for 3rd shift workers, including melatonin supplements, light therapy, wake-promoting agents, napping, maintaining a regular sleep schedule, and exercising.
Shift work can disrupt the body's natural Circadian rhythm, leading to Shift Work Sleep Disorder (SWSD). Symptoms of SWSD include excessive sleepiness, difficulty concentrating, lack of energy, decreased alertness, poor mood, and irritability. Those with SWSD are also at a higher risk of traffic and work accidents, especially after shifts ending between 2 a.m. and 6 a.m.
In addition to the aforementioned alternatives to sleeping pills, 3rd shift workers can improve their sleep by maintaining a regular sleep schedule, creating a quiet and dark environment for sleeping, avoiding exposure to sunlight before sleeping, and limiting the number of consecutive night shifts.
Signs that a 3rd shift worker may be suffering from SWSD include severe tiredness upon waking, difficulty falling asleep, and a negative impact on health, work performance, mood, and driving ability. If you are experiencing any of these symptoms, it is recommended to consult a healthcare provider.
