Table of Content
Medically Reviewed By:
Dr. Hema Sathish, MBBS, DD (UK)
Cosmetic Dermatologist
Founder cum Formulator, Healthetc.
In recent times, working in rotational shifts has become more common. Specifically, night shifts have become a trend and are no longer an option for many in their careers. The cost of this irregular work pattern is not only the salary, but along with it comes disrupted sleep.
Quite often, shift workers are entangled with many health complications like poor concentration and chronic fatigue due to irregular sleep patterns. What once starts as a “feeling a bit tired” state quickly turns into a serious medical condition called “non-24-hour sleep-wake disorder.”
The usual way of handling these disturbances is to use sleeping pills. Though these might offer temporary comfort, the sad reality is that sleeping pills don't work for shift workers. Many know this harsh truth, yet they do not take the time to understand the science behind it.
So, in this blog, let’s unveil why this happens, why sole reliance on pills is not always the best solution, and what science-backed alternatives can do to get rid of this.
The Odd Hardships of Sleep Shift Workers
Sleep shift workers typically face issues that regular daytime workers seldom face. Instead of obeying the natural circadian rhythm of your body (the internal cycle that manages sleep-wake cycles), shift workers will have to sleep on odd hours. Sometimes, it might be the mid-day, or sometimes they will be switching back & forth between day & night.
This results in:
- Fragmented and poor-quality sleep
- Long-term health complications like heart disease [1], depression, obesity, diabetes and some chronic conditions when compared to day shift workers [2].
- Difficulty in sleeping at the wrong times of the day
- Constant fatigue, especially during the working hours
So, it's clear that night shift sleep problems don’t just stem from adjusting to strange hours. They often develop into conditions like shift work sleep disorder, arising from a fundamental mismatch between the body’s biological clock and work demands.
Non-24-Hour Sleep-Wake Disorder: Here is what you should know
One of the rarely known conditions affecting sleep shift workers is non-24-hour sleep-wake disorder (Non-24). This generally happens when your body's internal clock drifts out of alignment with the 24-hour day.
Rather than just resetting each morning with direct exposure to natural light, Non-24 affected people gradually shift their sleeping patterns forward or sometimes backward, making it impossible to keep a consistent wake and sleep schedule.
Even for blind individuals, Non-24 hour sleep wake disorder impacts nearly 50% of the total population, as their biological clock cannot transform without light cues. Moreover, for sighted shift workers, uneven exposure to light could trigger identical patterns, deteriorating the night shift sleep problems [3].
Over a period of time, this disorder can also lead to serious illnesses like:
- Incapability to sleep at the preferred time
- Waking up at uncertain times
- Never-ending tiredness during the working hours
- Reliance on sedatives at night or stimulants like caffeine during the daytime
This is one of the main reasons why sleeping pills don't actually fix the problem, as the underlying problem is not just insomnia, but CRD (Circadian Rhythm Disorder).
Are Sleeping Pills Actually Good for Health?
It's no wonder people question whether sleeping pills are good for our health, especially for those peculiar sleep shift workers. The answer is really complicated.
While physicians might prescribe the usage of sleep medications on a short-term basis, people depend on them on a long-term basis, which in turn raises several concerns:
Side effects:
First and foremost, there are lots of side effects if the particular pill is continued long-term. This includes dizziness, memory issues, reduced alertness, and even daytime drowsiness. Most often, this could be dangerous for sleep shift workers when driving or operating machinery.
Obscuring underlying disorders:
Conditions like non-24-hour sleep-wake disorder might go unnoticed or undiagnosed when sleeping pills are utilized as a fast remedy.
High risk of dependence:
Though a physician suggests them for short-term use, many unknowingly get to use them long-term, which leads to physical or psychological reliance, making it hard to sleep naturally without taking pills.
Temporary relief only:
Pills might help you fall asleep. However, they don't actually solve the root causes of night shift sleep problems. Poor sleep often returns once you stop.
Though occasional usage of sleeping pills under expert advice might be acceptable, the overall answer to this is a big “no”. Sleeping pills are generally not good for health when taken long-term, especially for those people who are already battling night shift sleep problems.
What Really Helps Shift Workers Sleep Better
There are many evidence-based strategies that aid in improving sleep for sleep shift workers and for those already struggling with non-24-hour sleep-wake disorder.
1) Light Therapy
When you expose your body to bright light at optimal times, it aids in resetting the internal clock of your body. For instance, if you want to stay awake throughout the night, bright light during your shift can help you stay alert. Moreover, using eye masks or blackout curtains (to block light) during the daytime can help you sleep.
2) Regular Sleep Schedule
Though shifts might vary, try sticking to a consistent sleep pattern whenever you find it possible. Not only that, even going to sleep and waking up at the same time, even on non-working days, lessens the overall impact of circadian misalignment.
3) Controlled Usage of Melatonin
Unlike sleeping pills, melatonin imitates the natural sleep hormone of your body. Studies reveal that fixed melatonin supplements can aid in altering the circadian rhythms when utilized under medical support.
4) Setting a Sleep-Friendly Environment
Dark, quiet, and cool spaces make it easy for sleep shift workers to ease sleep. He/she can also use earplugs or noise machines to block daytime sounds.
5) Lifestyle Adjustments
- Avoid consuming caffeine 6 to 8 hours before going to sleep.
- Eat balanced, light meals to reduce discomfort in the stomach that would worsen night shift sleep problems.
- It's better to exercise regularly, but make sure that you don't do it before your sleeping time.
When to Look for Medical Help
When you feel a consistent issue in sleep despite all those changes in your lifestyle, calling a sleep specialist is all you need to do. Conditions like non-24-hour sleep-wake disorder require professional analysis. Your medical expert would suggest behavioral therapy, managed melatonin, or any other remedies that most suit you.
Key Takeaways
Listen, sleep shift workers, your rest should not only revolve around sleeping. It should also be focused on overall health and productivity. You have to follow some proven approaches like lifestyle changes, light therapy, and consistent sleep schedules.
So, the next time you just think, "Are Sleeping Pills Good for Health?", just remember that they only provide relief in the short term. Keep in mind that the right strategy is to work with the internal clock of your body and not against it.
References
- Bouillon K, et al. Shift and night work and all-cause and cause-specific mortality.PLoS Med. 2022. NCBI/PMC –
- Vetter C, et al. Shift Work and the Risk of Cardiometabolic Multimorbidity. Journal of the American Heart Association. 2022. AHA Journals
- Lockley SW, et al. Non-24-Hour Sleep–Wake Disorder in the Totally Blind. Frontiers in Neurology. 2016. Frontiers
