Are Your Medications Causing Havoc On Your Sleep?

There is a myriad of drugs that can affect our sleep, some of which include beta-blockers (prescribed for high blood pressure), selective serotonin reuptake inhibitors or SSRI’s (a type of antidepressant) and, ironically, even some which are designed to enhance sleep quality such as benzodiazepines.

Given shift workers endure bouts of restricted and fragmented sleep depending on their shift rotations, minimizing exposure to anything which can further exacerbate poor sleep needs to be a priority.

I would recommend writing down every drug and supplement that you are taking and asking your health care practitioner if any could be interfering with your sleep.

Then look at reverse-engineering things by asking if any lifestyle modification strategies could be implemented to address some of the reasons why you’re taking the medications.

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Do You Experience Sugar Cravings?

Do you experience sugar cravings?

Given sleep deprivation triggers the body to seek out sugar as a source of fuel for the brain, I’d say there’s a pretty good chance that you’re raising your hand right now 🙋‍♀️🙋‍♂️.

This is because your body is always acting on your behalf, not only to help you to survive but to thrive.

It knows instinctively that it can break down carbohydrates into a useable form of energy very quickly, much faster than protein and fat.

But what else contributes to sugar cravings?

Nutritional deficiencies.

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Are You Eating Real Food, Or Lab Food?

Are you eating food made out a laboratory … AKA lots of ultra-processed, refined and sugar-laden foods, or more whole, real foods designed by Mother Nature?

Because apart from the fact the body struggles to break down and digest these types of “foods”, according to a French study published in JAMA (2019), for every 10% portion of our diet that’s made up of processed foods, our risk of developing diabetes jumps up another 15% right along with it.

Now this might not sound earth-shattering, but if you are a shift worker, this percentage rises even more as sleep deprivation, alone, disrupts the regulation of blood sugar levels.

This is because if you’re awake when you’re not meant to be (AKA the life of EVERY shift worker on the planet!), it leads to an increase in the stress hormone cortisol, which raises blood sugar levels.

The body does this because when you’re sleep deprived, it senses that your life is in danger.

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Why Healthy Fats Are Good For Those Experiencing Sleep Disruption.

It’s pretty crazy to think that as recently as the 1970’s, 80’s and 90’s we were led to believe that fat was bad for us. But this whole fat-is-bad-for-us theory was actually based on very biased research by the now discredited-researcher, Ancel Keys, as he handpicked data to prove his hypothesis that diets rich in fat raised cholesterol and caused heart disease.

The thing is, our body needs fat and cholesterol to help facilitate a number of important physiological processes in the body such as in the manufacture of sex hormones which are critical not only for fertility, but for energy as well.

Ahh energy. Something that seems to vanish soon after commencing shift work as I’m sure you can relate!

There are also fats that are referred to as “essential” fats, meaning they are essential that we consume every day because the human body cannot create these fats from other substances inside ourselves, or other substances that we might consume.  So we must consume these essential fats every day.

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HSW 67 – Sleep Debt: What Is It, And How Can We Minimise It with Audra Starkey

In this episode I go solo and discuss a phenomenon called ‘Sleep Debt’, which given the irregular hours and rotational rosters that many shift workers are required to work, is a situation experienced by many who work 24/7.

In this episode you’re going to learn:
– What exactly is ‘sleep debt’, and why are shift workers prone to it.
– Some of the short-term and long-term effects of sleep debt
– The million dollar question – can we pay it back?
– Some tips and strategies to help reduce and minimise this sleep debt

Links mentioned on the podcast:

For more information about Audra’s Healthy Shift Workers Workshops, email Audra at audra@healthyshiftworker.com