Alaska Sleep Education Center

How to Get Better Sleep If You Work the Night Shift

Posted by Arslan Hassan on Jun 24, 2022 1:37:00 AM

Young man trying to sleep during the day.

In industrialized countries, an estimated 20% of the population works in a job with nonstandard shifts. Approximately 10% to 38% of these workers have shift work disorder, marked by intense tiredness when awake or difficulty sleeping when needed.

Adapting to shift work successfully entails training the body to sleep at times that may feel odd. Many shift workers discover that combining medicine, strong sunlight therapy, and lifestyle changes can help reduce symptoms of shift work disorder.

Keep reading to find out how to get better sleep If you work the night shift. 


What is Melatonin?


Melatonin is a sleep-wake hormone generated by the pineal gland. Light causes the pineal gland to stop making melatonin. As a result, melatonin aids in the regulation of circadian rhythms and the alignment of our sleep-wake cycle with night and day. This supports a smooth sleep transition and quality relaxation.

Endogenous melatonin is made in the body, but it can also be made externally. Exogenous melatonin is synthesized in a lab and sold as a tablet, capsule, chewable, or liquid.


Importance of Melatonin for better sleep


In order to let our bodies know that it is time to go to bed, melatonin is secreted. Our brains produce melatonin in response to darkness, but it can also be produced as gummies. As a result, when people have problems falling or staying asleep, they frequently turn to melatonin pills.

Melatonin is generally safe for most healthy adults when obtained from a reputed brand such as Unwind. However, using melatonin may not be a smart idea if you are pregnant, lactating, or have such medical conditions. Because there is less information about long-term melatonin use, it is critical to weigh the risks and benefits and speak with a healthcare expert.

While Unwind melatonin gummies may help you fall asleep faster, it is also critical to understand and address the underlying reason for your sleep problems. Good sleep hygiene, frequent exercise, and stress and anxiety management can promote restful sleep. When choosing melatonin gummies, it is simple to use; simply eat them. These gummies taste like watermelon. The flavour profile combines an earthy CBD taste with a delicate watermelon flavour.


Gummies containing melatonin


The body produces melatonin, a sleep-inducing hormone, in the evening. When working irregular shifts, taking Unwind melatonin gummies at different times of the day may help your body prepare for sleep. 

Unwind Melatonin Gummies have a low to no risk of negative effects. We have particularly prepared this gummy such that you need to only consume 1 or 2 hours before bed for maximum results. Although melatonin gummies are widely accessible over the counter, it is important to seek medical advice before using them.

Each Unwind melatonin gummy addition:

  • 45mg of CBD and 3mg of melatonin
  • Cruelty-Free – No Animal Gelatin.
  • Discreet and Portable.
  • 0% THC.

 And that promotes calmness and relaxation.


Who Could Benefit from Melatonin Gummies?


While Unwind Melatonin gummies may aid a variety of individuals, keep in mind that they may not be a long-term answer. It addresses the symptoms rather than the root cause of your sleep problems. "You should constantly try to figure out why you're not sleeping well.


  • People who suffer from insomnia: While consuming melatonin does not ensure a restful night's sleep, studies show that it helps sleep in those who suffer from insomnia.
  • People who suffer from sleep difficulties: It may also be beneficial for patients suffering from unexplained Sleep disturbances and delayed sleep-wake phase disorder.
  • People who suffer from migraines: According to a study, melatonin may help alleviate or prevent migraine symptoms.


Other ways to get better sleep


Try these methods to improve your sleep and make your environment more conducive to sleep.

  • Sleep early: The longer you wait to go to bed, the more awake you will get.
  • Make time for sleep: After a night shift, try to set aside 7–9 hours to sleep.
  • Consume something before bed: Hunger or thirst pangs may wake you awake.
  • Before bed, avoid alcohol and caffeine: Alcohol and caffeine may help you fall asleep, but it degrades sleep quality and disrupts deep sleep, leaving you feeling tired the next day. Should stop drinking caffeine 6 hours before bedtime to prevent insomnia.
  • Sleep-proof your bedroom: Keep your room quiet, dark, and warm. Earplugs and blackout curtains block daytime noise and light. Electric fans can gently circulate air while also providing pleasant background noise.
  • Tell others your hours: Inform your friends and family about your shifts, so they don't bother you.


Final Thoughts


Melatonin is thought to be safe and even useful in treating sleeplessness and jet lag and night shift workers like us who tamper with our circadian rhythm or body clock. Unwind melatonin gummies helps to calm and relax your body and mind, promoting comfortable sleep.

According to National Library of Medicine, Even though melatonin can help night workers sleep more during the day, they are likely to have difficulty working at night due to circadian rhythm misalignment.

The Alaska Sleep Clinic specializes in diagnosing and treating a wide variety of sleep-related disorders. Our registered polysomnographic technologists (RPSGT’s) work night schedules and realize the importance of successful sleep routines for job performance.

If you are experiencing shift work disorder or suspect an issue, call today for a free consultation.

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Topics: alaska sleep clinic, parasomnia, daytime sleepiness, melatonin, shift work, getting beter sleep, sleepless nights, alaska

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