SLEEP MEDICATIONS
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.
Sleep medications can be a useful tool for shiftworkers who are struggling to get enough sleep. However, they’re rarely a long-term solution, as they can’t replicate high-quality sleep and can become addictive. Always use sleep medications cautiously and under the guidance of a healthcare professional, even the ones you can get without a prescription.
Because of the challenges that shiftworkers face with getting enough quality sleep, many turn to sleep medications at some point in their career (74). While this practice may be common, using sleep medications safely, even those that are available without a prescription, is really important.
Most sleep medications aim to shorten the amount of time it takes you to fall asleep and/or assist in keeping you asleep longer.
Shiftworkers might use sleep medications when transitioning their sleep across different types of shifts, or when trying to sleep during daytime hours before night shift. While these medications can be helpful, there are risks and side effects, including dependency (addiction), and worsening the symptoms of some sleep disorders (75). It's important to note that some sleep medications can decrease your functioning after you wake up, affecting your ability to operate machinery or perform tasks that require full alertness. This is a critical consideration for those in safety-sensitive occupations.
Over-the-counter sleep aids or supplements claiming to support sleep can vary widely in terms of their ingredients and how well they work. There is some evidence to support substances like magnesium or melatonin improving sleep, but doses of these often need to be tailored for your specific circumstances, and they don’t work for everyone.
It’s also worth remembering that if you’re taking a supplement for something that you aren’t deficient in, you will most likely excrete the substance without actually absorbing it – you’re essentially flushing your money down the toilet.
In general, before trying sleep medications, it’s a good idea to consider lifestyle and environmental factors that may be impacting your sleep (see Healthy Sleep Practices for Shift Workers).
If you've addressed these factors and still find yourself struggling with sleep, it's important to consult a healthcare professional, such as your general practitioner. This is crucial, even if you're considering over-the-counter options, as a GP can offer personalised advice tailored to the unique challenges of shiftwork. A healthcare professional can also screen for underlying sleep disorders, which may require different treatment strategies. Their guidance ensures you receive the most appropriate and effective treatment for your specific situation.
“ For a while I was experimenting with random sleep supplements from the chemist, hoping that something would help me sleep better. Most of them did nothing, and some actually upset my stomach. In the end, my GP helped me to find a prescription medication that actually worked, so I could stop wasting my time and money. ”.
- Ravi, 24, young shiftworker.
A note on other medications and supplements
Even if the medications you’re taking aren’t specifically for sleep, and are being used for other areas of your health, they can still impact your sleep. This is also the case for supplements. It’s important to prioritise getting enough nutrients through your food and drink first, before turning to supplements. If you’re thinking about using supplements to support your sleep, or any other area of your health, you should discuss this with your healthcare provider first.