If you work the night shift, you are one of the millions of people who start their "workday" when others are leaving for the day. Working late at night interferes with your body's internal clock, making it more difficult to maintain a regular eating pattern. To save time, you might be tempted to eat fast food or convenience items. But healthy meals before, during, and after your shift are what your body actually needs.
Poor eating habits among night shift workers have been linked to an increased risk of weight gain, diabetes, heart disease, digestive problems, and sleeplessness, according to studies. You can prepare healthy meals in advance to fuel your body while you work and get a good night's sleep at the end of your shift.
The following are some strategies to follow to keep yourself healthy when you are working a night shift:
Proper Hydration
Maintaining adequate hydration is essential for controlling body temperature, lubricating joints, eliminating waste, and avoiding constipation. Keeping appropriately hydrated may also help you stay alert during your shift. Did you know that minor dehydration can impair short-term memory, attentiveness, and concentration? Sadly, a lot of night-shift workers use caffeine's stimulating properties to avoid falling asleep. In addition to affecting sleep, too much coffee can cause water problems. To prevent the caffeine from disturbing your sleep when you finally get home, experts advise avoiding coffee four to eight hours before the conclusion of your shift. If you do choose to consume caffeinated beverages, be careful to also consume a lot of water.
Planned Meals Before The Shift
When to eat may be one of the most difficult challenges when working shift work. When you decide to eat, a number of variables affect your decision, including your hunger level, your home life just before work, and your workplace duties. Experts advise consuming a balanced lunch before going to work or within 2–3 hours of commencing your shift. That will provide you with a solid base on which to build your night. Make sure to incorporate dietary fibre and lean protein into this meal. Protein and fibre keep you full and prevent you from visiting the vending machine late at night. Here are a few suggestions for creating a well-balanced meal.
Eating Healthy Snacks
By carrying your own food to keep yourself energised, you can lessen the temptation to reach for vending machines and snacks that are high in sugar and fat. Healthy nutrients are abundant in snacks, including fruit, vegetable sticks with hummus, yoghurt, and rice cakes. Choose whole-grain pasta and bread or other kinds of carbohydrates that are high in fibre. Because they release their energy more gradually, carbs high in fibre help you feel satiated for longer throughout your shift.
Plan Your Meal After The Shift
Have a brief, light meal after your shift is finished but before you go to bed that should contain a healthy balance of carbohydrates, protein, and fat. A modest meal before bed will help you sleep better and be more easily digested because your body naturally slows down your metabolism and digestion at night.