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Healthy Eating Tips For Night-Shift Workers

Posted on January 13th, 2021



Night shift simply means working outside normal routine and disrupting health especially, the health of the digestive system. Despite this hard truth, there is nothing to panic about if one knows how to eat healthily and make lifestyle changes that suit night shifts.

Eat the main meal before leaving for the office:

The usual complaint from shift workers is the urge and compulsion to eat 2 large meals in less interval, once at home and once at the office. Although many try their best to avoid doing this, they somehow land up doing so either knowingly or unknowingly. This, without saying leads to obesity and digestive disorders.

Follow the habit of having the main meal just before you leave to office. This habit will keep you full all through the work hours and your urge to eat during office hours is reduced.

Skip sweet snacks:

Any food that’s high in sugar is a big 'no'. Candies, soft and carbonated drinks can easily hamper your stomach. Every time you feel like snacking, stick to some healthy items such as nuts, oats, fruits and so on. Eating snacks rich in sweet content will make one sluggish. In place of this, try some healthy snacking such as protein bars and stick to fruit juices, these will not only keep you full but also active.

Cut down on caffeine:

No doubt, caffeinated drinks keep you active but only at the cost of gastric troubles and upset stomachs. So, the better bet is to sip herbal teas. Doing so is also adding a boost to the upset digestion that could be the result of shift works. Sip more decaffeinated drinks.

No spicy, fried and high-fat foods:

The more you stuff your stomach with these foods the more you are prone to heartburn. Too many spicy and fatty foods are always a burden to the stomach. Now, imagine their effect if you are a shift employee.

Stay hydrated:

Drinking adequate water is the first step to keep up your health if you are a night shift employee. Water not only makes you full but will also keep you away from unwanted munching. Studies have also found that drinking water is one way to stay active and alert while on night shifts. However, don’t gulp down, keep drinking small amounts.

No refined and processed foods:

Not only sugary foods should be avoided but also every food that’s processed and refined should be avoided. Anything that’s packed can be highly dangerous for night employees. Similarly, keep an eye on high carbs.

No boredom eating:

Usually, people in night shifts are more prone to boredom eating. In case you also have this habit avoid it by following some healthy lifestyle habits such as taking breaks, talking for a while, having a quick nap, stretching and doing some alternate tasks.

Eating schedule:

As a night worker, the eating timetable that is best for daytime employees may not be good for you. So, dieticians suggest the below-eating schedule for night shift persons.

Breakfast:
5:30 AM to 6:00 AM
Sleep Hours:
6:30 AM to 2:00 PM
Lunch (MEAL 1, should be light):
2:30 PM to 3:00 PM
Snacks:
4:30 PM to 5:00 PM
Supper (MEAL 2, can be heavier):
7:00 PM to 8:00 PM

From 8 PM to 5:30 AM, one can snack healthy foods if one feels hungry. Snack once at midnight and once at 3:00 AM.

Follow these healthy eating habits is a sure way to stay healthy although you work at night.

Note: Before you follow the suggested ‘eating schedule’ consult your doctor or nutritionist if this fits you. A few changes may be needed based on your health condition, gender and age.

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