The AP reported late yesterday that a day care worker in Ohio was convicted of child endangerment after giving melatonin to children in her care in order to make them sleepy. It’s made all the more disturbing since the melatonin was hidden in candy given to the children.
The Chemical Structure of Melatonin
Here’s a quick look at melatonin, and why this sort of thing is frowned upon:
- Melatonin is a human hormone. In fact, it’s one of only two hormones that is not regulated in the US, but is regulated in many other parts of the world, including Europe.
- Melatonin can make one sleepy – if taken at the right time – or help with shifting the body’s circadian timing (the body clock).
- In children with sleep disturbances, melatonin has been shown to have a positive effect in improving sleep, in the short term with few side-effects.
- However, there is not much research out there on the effects of giving exogenous melatonin to healthy young children.
- Melatonin may be a hormone involved in the normal development of puberty – but how that works is at present unclear.
- Many melatonin supplements available for sale include many things other than melatonin, so you could be getting more than you bargained for.
It may seem benign, and fortunately, no children appear to have been harmed. Just keep in mind that melatonin ain’t candy.
A recent Business Week article reported that catching a nap at work is getting the go ahead in the traditional 9-5 workplace. Great news but the article didn’t really talk about those with a “non traditional” or shift work schedules–currently 20% of the American workforce. What about them?
Shift Work Snapshot
In terms of sleep (and napping) those who work the night shift report 4-6 hours of sleep a night, compared to the 8.5 and 7.5 hours that morning and afternoon shift workers get. On top of that, they tend to report more awakenings and disrupted sleep than others workers. As if that wasn’t enough, there is then the added challenges of trying to override biological urge and meet social and familial obligations while balancing employment that (in theory) don’t plague 9-5ers. If anyone could use a nap under a desk, it’s them.
The Silver Lining
The good news is that maintaining good health is becoming a bigger priority in modern American life. A number of recent studies about the sleepiness of doctors and med students during their rounds, has alerted the medical community–and the public at large–to the link between a reduction in shift time and a decrease in doctor error. Several organizations are taking steps to reduce the number of “on call” hours medical personnel are required to work without a break.
In addition, consulting firms, workers rights’ groups, and unions are calling on employers, local communities, and even the US Government, to rethink current scheduling and break policies. Sleep scientists like Dr.Charles Czeisler are spear heading public safety campaigns against drowsy driving (a common side effect of shift work). Even napping while at work does seem to be less of a covert affair for some shift workers–much like their BizWeek brethren.
Putting theory into practice
All that said, biology is biology, and (most of us) need to work to put food on the table. To make the most of the situation, try the following tips both on and off the clock.
- Take a Nap–20 minutes of sleep can do wonders for you. When my mother worked in a hospital, she’d sometimes catch a quick nap in an empty bed after a long shift. I myself have napped in a supply closet (among other places). Not terribly stylish but it certainly felt good!
- Stick to a schedule– Routine is important to your overall health and sleep so go to bed and get up at the same time every day, even weekends & off days. If your work schedule fluctuates, speak to your boss about avoiding the dreaded back-to-back night shift/morning shift.
- Take any scheduled breaks that you have–this helps with tips 1 and 2.
- Get your family in on it–Opting to spend time with your family can cut into hours of sleep but working out a compromise ( i.e. Mom sleeps from 7am-3pm and then we all have supper at 6pm) can help you have your cake and eat it too.
- Control the Noise–Invest in earplugs or try using a fan or white noise machine to drown out the sounds of everyone else up and about. If family noise is part of this problem, see rule 4.
- Cross over to the Dark Side–Like noise, light can be a real sleep stealer. Make sure your bed room (or nap room) is nice and dark. An eye mask is an inexpensive solution to black out curtain (and can be used during your work nap).
Happy Napping!
Andi (ZQ: 86) is the company administrator and the editor of Zeology. She loves reading, writing, and giving people the resources they need to help them get the sleep they deserve.
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