RECREATIONAL SUBSTANCES

Healthy from the Start Resources for Shiftworkers

What we put into our bodies can impact our sleep more than many people realise.
A few substances to be mindful of are caffeine, alcohol, sleep medication, and recreational drugs.

In general, what we put into our bodies, and when we consume it, can impact the quality and duration of our sleep. You can read more about nutrition and its relationship with sleep, health, and wellbeing as a shiftworker here. Below we cover off some of the substances that can be most impactful to your sleep: caffeine, alcohol, sleep medications and recreational substances.

Recreational substances can significantly impact your sleep. While some may seem helpful for falling asleep, they often impair sleep quality and stages, while stimulants can keep you awake longer. Plus, the addictive nature of these substances can lead to cravings that can disturb your sleep.

The impact of recreational drugs on sleep is often underestimated. Sedatives, like cannabis, might induce a feeling of drowsiness, but they don’t promote restful, healthy sleep and come with risks, including addiction (76). On the other hand, stimulants such as nicotine can keep you alert and make it challenging to fall and stay asleep (77).

“ Some of our previous research showed that up to 80% of shiftworkers didn’t realise that nicotine is a stimulant that is really damaging for sleep. Smoking carries a huge range of health problems, and impacts to your sleep are just one part of that. ”.

- Grace, sleep and shiftwork researcher.

 It's crucial to understand the complex relationship between recreational substance use and sleep. Both sedatives and stimulants can disrupt normal sleep patterns and have long-term effects on sleep health. If you're struggling with substance use and sleep issues, seeking professional help is important for addressing both concerns effectively. There are online and in-person services available – check out the Department of Health website or the Alcohol and Drug Foundation website for more information.

Cravings for addictive substances can also disrupt sleep. The urge to use these drugs can wake you up and contribute to sleep disturbances.

This creates a harmful cycle where sleep deprivation increases cravings for substances, and consuming these substances leads to poorer sleep quality (78).