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Nightworker Sleeping Routine & Supplements stack

Sleep

About Daniel

Night Shift Worker Daniel is a Swedish night-shift nurse specializing in psychiatric care. He struggles with sleep due to his irregular work schedule. Despite this, Daniel is passionate about longevity and dedicates time to improving his health, but his unpredictable shifts present a challenge. Sometimes he goes to bad in the early morning, and it is very hard for him to fall asleep. Because of that his energy levels are low, and it affects his well-being. We hope this protocol can help more night workers manage their routines to decrease damage to their health and lifespan.

Troubles with Sleep and how he solves that

His Challenges

  • Full-time night work disrupts his circadian rhythm
  • Difficulty maintaining energy levels
  • Trouble falling and staying asleep without medication. Medication gives him 1.5-2 extra hours of sleep which is crucial for him
  • Without medications he claims his sleep becomes a gamble

Current Strategies

  • New hybrid mattress purchase (~$1k), it’s awesome 1 time investment. He uses Emma (German Brand, available in EU). Some alternatives from Amazon: 1, 2

  • He also uses Manta Sleep sleeping mask and a 11-kg heavily weighted blanket (sweedish website | Alternative on Amazon)

  • Daniel uses hydroxyzine and promethazine to extend his sleep hours (prescription medication). Some people in the community alerted him that it’s not good to use them on a regular basis due to different risks.

    ! hydroxyzine and promethazine can have significant long-term negative effects, particularly related to sedation, cognitive impairment, and movement disorders. Patients who uses it should be closely monitored by healthcare professionals 12.

  • With a lot on his mind before bed, watching youtube helps him distract his thoughts, allowing him to drift off into sleep

  • He tried to use Swanson melatonin, 3mg, but didn't have desired effect until 10mg+" there was no side-effect tho 🙂

Daily Routine

Morning (Post-Night Shift):

  1. Meditation and Light Exercise:

    • Upon waking, 10 minutes of meditation to reduce stress and promote relaxation
    • Light workout routine focusing on leg raises and stretching

  2. Energizing Breakfast:

    • Spicy chai with matcha for a gentle caffeine boost. Both chai and matcha are rich in antioxidants and provide various health benefits than coffee Spicy Chai With Matcha

    • Protein bar (preferably one with balanced macronutrients and low sugar)

    Grenadine Protein Bar

    Basically, Protein Bar is the sweetest thing I eat at all

  3. Light Therapy:

    • If he cannot do a sun exposure outside, he uses a 10k lumen light for 20 minutes while playing computer games to simulate natural daylight exposure (Swedish Website | Amazon Alternative)

  4. Supplements:

Night worker supplement stack

Other things he mentioned:

Creatine and Taurine from Star Nutrition For Night Worker

  • He tried to use Magnesium supplementation, but he did not know that there are different forms of magnesium with different effects on the body

"I first learned about creatine when I was a teenager and thought it was just a muscle growth supplement. In 2023, I started taking it, and my brain fog disappeared. When I googled 'creatine,' the first suggestion was 'creatine brain benefits.'"

Afternoon/Evening (Pre-Night Shift)

  1. Physical Activity:
    • He aims for 10k steps daily. For tracking he uses both Fitbit activity tracker and Whoop
    • Daniel tries to engage in a more intense workout if he has enough energy

Fitbit whoop

  1. Nutrition:
    • His focus on balanced meals with a mix of protein, healthy fats, and complex carbohydrates
  2. Social Interaction

    A group helped me to keep exercising, I only missed 1-2 training days in last 6 months. I don’t want to lose that streak!

    • He pays attention on spending quality time with friends, even if it's virtual

What we know from other protocols about Daniel’s case

Sleep Environment & Routine

Blackout Curtains for Night Shift Workers

When you wake up in the morning, you wake up because a particular hormone called cortisol is released from your adrenal glands, your adrenal glands sit on top of your kidneys 21. He believes waking up with an alarm is not ideal for your body's natural circadian rhythms. 3

Cortisol Levels in Night Shift Workers

  • Night shift workers show a normal circadian rhythm in salivary cortisol levels, but it is attenuated during working hours and on leave days 4
  • Cortisol levels tend to increase significantly in night shift workers, both before and after the shift, especially in those performing high-stress activities like street patrol 5
  • On days off, it takes 2 days for cortisol levels in night shift workers to return to levels seen in day workers6
  • Chronic night shift work can lead to partial resistance of ACTH-secreting pituitary adenomas to the negative feedback of cortisol, further altering the circadian rhythm 5

Melatonin Levels

  • Reduced Melatonin Production: Night shift workers typically produce 33.8% less melatonin over a 24-hour period compared to day shift workers. For those with a daytime preference, this reduction can be as high as 53.7% 78
  • Increased Light Exposure: Night shift workers are exposed to significantly higher levels of light during their shifts (averaging 192 lux) compared to day workers (averaging 57 lux) during the same hours. This exposure is a major factor in the suppression of melatonin secretion, as light can inhibit melatonin production almost immediately 78

Ideas to explore

  • Bright Light During Shifts: Exposure to bright light (around 5000 lux) during night shifts can help delay the circadian clock, allowing melatonin to be secreted during daytime sleep. This approach can assist in maintaining alertness and improving overall sleep quality 9. A good read is Andrew Huberman Sun Exposure routine
  • Minimizing Light Exposure at Home: After shifts, minimizing exposure to bright light, especially blue light, is essential. Using orange-tinted glasses can filter out wavelengths that suppress melatonin production, thus aiding in its normalization during sleep 9
  • Manage light exposure: Expertiment with a blue light-blocking glasses during your night shift, especially towards the end, to avoid disrupting your circadian rhythm
  • Consistent Sleep Schedule: Establishing a regular sleep routine, even on days off, can help stabilize circadian rhythms. Workers should aim to sleep in a dark, quiet environment to enhance melatonin secretion 10
  • Studies suggest that having at least 2 days off after consecutive night shifts can help restore normal cortisol and melatonin levels, reducing the overall impact of circadian disruption 1011
  • A white noise machine to create a conducive sleep environment [mentioned in the Andrew Huberman’s Evening Protocol]
  • Maintain a cool room temperature (around 65°F/18°C)
  • Set a fixed wake-up time in the afternoon even on day-offs

Supplements

  • Explore magnesium supplements before bed Magnesium Threonate or Magnesium Bisglycinate

  • There are herbal supplements like Valerian Root mentioned12 by biohackers like Julia Gibson Clark

    A systematic review of 60 studies indicated that valerian could be effective in promoting sleep and preventing related disorders, although not all studies showed significant benefits.1314 Specifically, some studies reported that regular intake of valerian root resulted in improved sleep onset latency and quality, while others found no substantial effects. 1516

  • Maintaining a diet rich in protein (like tryptophan)

    Tryptophan is a precursor to serotonin, a neurotransmitter that influences mood and sleep patterns. Serotonin is further converted into melatonin, a hormone that regulates the sleep-wake cycle 17. Research indicates that a diet rich in tryptophan can lead to improvements in sleep quality. Studies have shown that tryptophan supplementation can decrease sleep latency (the time it takes to fall asleep) and increase subjective sleepiness. Individuals consuming higher amounts of tryptophan report less time spent awake in bed and improved overall sleep efficiency 18

    • the recommended daily allowance (RDA) of tryptophan has been estimated to be between 250 mg to 425 mg per day, translating to approximately 3.5 to 6.0 mg/kg of body weight 1920
    • A simple way to hit 250-425 mg of tryptophan daily: 2 scrambled eggs (154 mg) for breakfast, snack on 1 oz (28g) pumpkin seeds (164 mg), and enjoy 3 oz (85g) grilled chicken (344 mg) for lunch. Add 3 oz (85g) baked salmon (285 mg) with 1 cup mashed sweet potatoes (92 mg) for dinner, and you'll easily meet the target! 21

  • Consuming foods high in antioxidants and blue-light protective nutrients (i.e. spinach, kale, broccoli, berries) 2223. Or explore supplements: lutein, zeaxanthin 24 23

Lutein and zeaxanthin are carotenoids that play a crucial role in eye health, primarily by protecting against oxidative stress and filtering harmful blue light. They are naturally found in high concentrations in the macula of the human eye, where they contribute to its yellowish color and help maintain vision quality.

Many experts suggest a minimum of 6 mg of lutein per day for health benefits, with some studies indicating that higher doses (10-20 mg) may provide even greater advantages 2526

Lutein and zeaxanthin supplements are generally regarded as safe, with few reported side effects. High doses (up to 20 mg/day) have been shown to be safe in clinical studies, although further research is needed to fully understand the effects of very high intakes27

What about Melatonin supplementation?

It’s a debatable topic. Before considering melatonin for sleep, it's crucial to contact your health provider, and evaluate lifestyle changes that can naturally improve sleep.

  • The actual dose of melatonin in some supplements ranged from 26% less to 247% more than the labelled amount 28
  • 0.2-0.3 mg microdosing melatonin can have the same sleep benefits as higher doses, and may help maintain the body's natural production of the hormone
  • When supplementation is necessary, typical doses range from 0.3 mg to 5 mg. In one research mentioned that Microdosing (300 mcg) might offer similar benefits 29 compare to higher doses. However, due to potential side effects like hormonal disruption, particularly in long-term or high doses, and inconsistencies in supplement dosing, there's no uniform agreement on melatonin use 3031
  • Notably, having up to 1/4 cup of shelled pistachios 3233 in your diet can be a high source of melatonin. However bioavailability information of this method is limited

Some rejuvenation athletes like Bryan Johnson consume 0,3mg (300 mcg)* melatonin on a daily basis. Notably, Johnson is fasting 10 hours before bed. He takes melatonin probably because when intermittent fasting (and probably calorie reduction as well), the body creates more adrenaline to counteract the restriction of energy. The actual reason is not known

Conclusion

This personalized longevity protocol aims to help Daniel, and other night workers, improve their health and lifespan through practical and effective biohacking strategies. By addressing sleep issues, managing energy, and maintaining a supportive community, Daniel can achieve better health and well-being despite the challenges of night work.

Night Shift Worker

Sources

Footnotes

  1. https://www.ncbi.nlm.nih.gov/books/NBK544361/ ↩

  2. https://www.imh.com.sg/Mental-Health-Resources/psychiatric-medications/Pages/Hydroxyzine.aspx ↩

  3. https://protocolshero.com/p/andrew-huberman-morning-routine ↩

  4. https://pubmed.ncbi.nlm.nih.gov/35755906/ ↩

  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7013811/ ↩ ↩2

  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9210564/ ↩

  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862149/ ↩ ↩2

  8. https://pubmed.ncbi.nlm.nih.gov/35755906/ ↩ ↩2

  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630978/ ↩ ↩2

  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9210564/ ↩ ↩2

  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836745/ ↩

  12. https://www.juliegibsonclark.com/s-projects-side-by-side ↩

  13. https://www.sleepfoundation.org/sleep-aids/valerian-root ↩

  14. https://www.healthline.com/nutrition/valerian-root ↩

  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/ ↩

  16. https://www.medicalnewstoday.com/articles/318088 ↩

  17. https://www.sleepfoundation.org/nutrition/what-is-tryptophan ↩

  18. https://link.springer.com/chapter/10.1007/978-3-319-15630-9_10 ↩

  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/ ↩

  20. https://pdf.hres.ca/dpd_pm/00003369.PDF ↩

  21. https://www.webmd.com/diet/foods-high-in-tryptophan ↩

  22. https://www.medicalnewstoday.com/articles/325873 ↩

  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/ ↩ ↩2

  24. https://www.mdpi.com/2072-6643/14/19/3934 ↩

  25. https://www.allaboutvision.com/nutrition/lutein.htm ↩

  26. https://www.consumerlab.com/reviews/lutein-zeaxanthin-supplements-review/lutein/ ↩

  27. https://www.healthline.com/nutrition/lutein-and-zeaxanthin ↩

  28. https://time.com/6274507/melatonin-sleep-supplement-dosage-off/ ↩

  29. https://hibernationlab.com/blogs/sleep-and-recovery-hacks/microdosing-melatonin-the-key-things-to-know ↩

  30. https://www.youtube.com/watch?v=c7fH4o4XA6I ↩

  31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/ ↩

  32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/ ↩

  33. https://www.healthline.com/nutrition/pistachios-melatonin#bottom-line ↩

Person: Daniel, A Nightworker Sleeping Routine