Healthy Diet Plan Tips for Night Shift
- Melatonin May Become Your Best Friend. Instead of sleeping pills, consider melatonin. Melatonin is a natural sleep...
- Switch Off Your Phone and TV Screens. Blue light from electronic devices can cause your body to wake up, because this...
- Be Careful with Caffeine. Caffeine blocks melatonin synthesis at the genetic level.
What diet should I follow during a night shift?
- Stick as closely as possible to a normal day and night pattern of food intake
- Aim for three satisfying meals across a 24 hour period
- It’s best to avoid or minimise eating between midnight and 6am and try to eat at the beginning and end of the shift
- Avoid large meals for 1-2 hours prior to sleep
When should you eat if you're working night shifts?
Eat your main meal in the earlier part of the evening-ideally before you begin the night shift-to provide your body with much needed fuel. This also means that if you don't get a proper break you can manage with some healthy snacks for the rest of the shift.
How to lose weight when working the night shift?
Exercise, Weight Loss and Working 12-Hour Night Shifts
- Work – Exercise – Sleep: Exercise after you finish a night shift – Check out this post here for inspiration.
- Work – Sleep – Exercise: Come home after a shift, have breakfast and sleep for the recommended 7-9 hours. ...
- Exercise During Your Shift: A quick office circuit can not only help your waistline but boost your productivity and motivation. ...
What to eat for dinner if you work night shifts?
- Soups (great for hydration too)
- Smoothies
- Green Juice – we LOVE and recommend SuperGreen TONIK – See our review here
- Hummus with raw veggie sticks
- String cheese
- Toasted sandwich on whole-grain bread
What should I eat night shift night?
Here Are Some Healthy Options For Night Shift Workers:Fresh fruit and vegetable juices.Seasonal fruits and vegetables.Wholegrain breads with hummus.Dry cereals and grain salads such as couscous, quinoa, bulgur and barley.Dry roasted nuts.Trail mix.Cottage cheese.Fruit shakes made with low-fat milk.More items...•
Can you work nights and still be healthy?
Risks of Working the Night Shift Night shifts pose health risks by disrupting the body's circadian system, and going against its natural sleep patterns. Without proper self-care, there's the potential of developing health issues, such as heart disease, diabetes, and weight gain.
What is the best food to eat after night shift?
What Should I Eat After Working Night Shift?Oats with blueberries, banana and greek yogurt.Sprouted bread.Apples.Whole-grain toast with banana and peanut butter.Kiwi fruit.Homemade green smoothies.Barley.Tart cherry juice.More items...•
How can you lose weight if you work night shift?
10 Tips to Shed Weight on the Night ShiftPrioritize sleep. ... Pack nutrient-dense snacks. ... Don't skimp on exercise. ... Don't abuse caffeinated drinks. ... Lay off sugary drinks and snacks. ... Set up a regular schedule for your meals. ... Get your vitamin D. ... Prep your meals.More items...
Do night shifts shorten your life?
After 22 years, researchers found that the women who worked on rotating night shifts for more than five years were up to 11% more likely to have died early compared to those who never worked these shifts.
How do you stay healthy working 12 hour night shifts?
Try our 12 tips.Cluster night shifts together.Cluster night shifts together. It's helpful to cluster your shifts together and stick to a night work sleep schedule even on your off days. ... Stick to a routine. ... Get your household on board. ... Practice good sleep hygiene. ... Prioritize sleep. ... Eat healthy. ... Stay hydrated.More items...
Should I eat breakfast after a night shift?
Eat a small meal after your shift so you don't go to bed hungry • Watch your portion sizes – make sure you don't overeat. Protein is the body's building block for muscle, cartilage, skin and blood and helps to keep you strong and healthy. Protein rich foods also help to keep you feeling fuller for longer.
Is banana good for night shift?
Tryptophan is an essential amino acid, meaning that you must get it from foods like bananas because your body doesn't produce it ( 10 ). Evidence has linked tryptophan-containing foods with improved sleep, including increased sleep time and efficiency, less difficulty falling asleep, and less waking at night ( 11 ).
What is best vitamins for working on night shift?
Nutritional supplements Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml. This may help to compensate for the effects on bone density of reduced sun exposure.
When should I eat when working night shift?
Experts suggest eating a balanced meal before arriving at work or within 2-3 hours of starting your shift. It will provide a strong foundation to get you through the night. Make sure this meal includes some lean protein and dietary fiber.
What should I eat on night shift to lose weight?
Make sure it is a high protein meal with complex carbohydrates, healthy fat, fruits, and vegetables. Prepare Healthy Meals: Instead of one large meal, eat smaller, low-fat snacks throughout your shift. Choose local, fresh, organic foods as much as possible.
Does nightshift cause weight gain?
People who work the night shift are likely burning less energy during a 24-hour period than those on a normal schedule, increasing their risk for weight gain and obesity, according to a new study led by the University of Colorado Boulder.
How to stay healthy during night shift?
But there are ways you can work the night shift and stay healthy—and caring for your own health will help you care more effectively for others. Try our 12 tips. 1. Cluster night shifts together. It’s helpful to cluster night shifts together and stick to a night shift sleep schedule even on your off days. That way, your body can get used ...
Why is it important to eat healthy during shift work?
Since shift work has been linked to an increased risk of metabolic problems, it’s important to eat healthy. Prepping your meals and snacks ahead can not only save you time and money—it also gives you more control over what you eat. The ideal lunch includes some protein, along with greens or other vegetables.
How to get back to sleep after a night shift?
If you want to return to a more normal schedule after your last night shift of the week, try going to sleep in the morning— but get up in the early afternoon and stay active until a more normal bedtime. Take power naps during the next couple days.
How long should nurses nap?
12 One study recommended that all nurses working between the hours of midnight and 6 a.m. should nap in a private, dark, quiet, and cool room for 20–30 minutes.
Why is it important to prioritize sleep?
It almost goes without saying, except that it’s so important: You need to prioritize sleep so you can keep your body healthy and your mind sharp when you are treating patients.
How to avoid sleepiness during shift work?
4 5 Since light exposure disrupts sleep, you should avoid light as much as possible when sleeping during the day. Using blackout curtains, wearing an eye mask, running a white noise machine or app, and avoiding the use of electronic devices before bed can help ensure you get restful sleep. 6
How to help nurses with mental health?
Consider adopting self-care practices—such as meditating or journaling —that will allow you time to self-reflect, reconnect with yourself, and better understand how you’re feeling. Proactively working to think more positively and engaging in activities that make you laugh can help relieve stress.
What to eat on a night shift?
Choose lean protein like poultry, tuna or beans and fiber-filled whole grains and vegetables for sustained energy to help you power through as part of your night shift meal plan.
How to avoid weight gain during night shift?
To avoid weight gain, digestive problems, insomnia and increased risk for disease, make sure your night shift diet plan, which you can track on a calorie counter, minimizes processed and fatty foods, emphasizes healthy snack choices and limits caffeine.
What happens during night shifts?
Many hospital staffers, factory workers, security guards and even white-collar employees are just starting their workdays when other people are going to bed. On the night shift, normal eating and sleep routines are disrupted. To avoid weight gain, digestive problems, insomnia and increased risk for disease, make sure your night shift diet plan, ...
How to stay alert during night shift?
Drinking plenty of fluids on the night shift helps you stay hydrated so you remain alert. Sip water, herbal teas and low-sodium vegetable juices to prevent dehydration. The caffeine in coffee will give you a boost that banishes grogginess, but it can cause the jitters.
What are the health risks of working night shifts?
According to a study published in 2018 by PLoS One, night shift workers have been shown to have higher risk of health issues, including obesity, cardiovascular disease , bread cancer and metabolic syndromes. Advertisement.
Is it bad to work night shift?
Unless you're an ER staffer or an assembly-line worker, the night shift can get boring, and you may find yourself turning to snacks such as vending machine convenience foods to make time pass more quickly. Convenience foods are often high in calories, sugar and fat. According to a study published in 2018 by PLoS One, night shift workers have been shown to have higher risk of health issues, including obesity, cardiovascular disease, bread cancer and metabolic syndromes.
What to eat on a night shift?
So things like avocado, cottage cheese, nuts, eggs, and vegetable based protein .”
Why do night shift workers need to eat more?
Ms Starkey says night shift workers should eat more hydrating foods to stave off fatigue. “When we’re up during the night we’re tired and not getting as much sleep and water. Dehydration is one of the biggest causes of fatigue besides a lack of sleep.
Does the pancreas work at night?
Low Glycaemic Index (GI) foods. “Research has shown that the pancreas doesn’t work as well during the night so it’s not able to manage that blood sugar. Low GI foods are digested and absorbed much more slowly so they’re not going to give that blood sugar rise.
What is the best diet for working night shifts?
Approximately 3.2 percent of all U.S. employees work night shifts, according to the Bureau of Labor Statistics. Consuming caffeine and fast food from your employer's vending machines and nearby take-out restaurants can wreak havoc on your fitness goals. Eating a healthy diet can be your first step ...
How to gain weight during night shift?
Large night shift meals will make you sleepy and encourage additional weight gain. Eat small meals or snack repeatedly on small amounts of food during your night shift. Pack fruit or vegetable juices and protein-rich foods, such as boiled eggs, sandwiches made with turkey or chicken, or a muffin spread with cheese or peanut butter. Eat these foods early in your night shift, when they will give you needed energy. Include fruits and salads in your lunch bag. A packet of trail mix containing nuts, seeds and dried fruit, can serve as a snack.
Why do night shift workers gain weight?
Night shift workers are often too tired to exercise when they return home. Disruption of night shift workers' natural sleep cycles also increases their tendency to gain weight for complex metabolic reasons that scientists are still studying. Because of the ways that their exercise and sleep problems contribute to their weight gain, night shift workers must be especially careful to eat healthy food.
How to stay fit on night shift?
Eating a healthy diet can be your first step to staying fit on a night shift. To reduce your dependence on vending machines and fast food, bring your own healthy drinks and food to work.
Is night shift heavier than day shift?
Research has repeatedly confirmed that night shift workers are heavier than day shift workers. A 2003 study performed by a team of researchers at the Universities of Bari and Foggia in Italy found that Italian factory workers on evening and night shifts gained more weight and had higher blood pressure than their peers on day shifts.
When Should I Eat On Night Shift?
Night shift workers should aim to eat the majority of their meals when the sun is shining. This is when our digestive system is awake and functioning fully. When it’s dark, limit yourself to consuming small sustainable snacks whilst staying hydrated or consider fasting overnight.
Water and Night Shift
This might seem like a no-brainer, but staying hydrated cannot be stressed enough! Hydration is critical to shift workers.
What About Coffee on Night Shift?
Coffee is great to get your shift started and tell your body it’s time to get to work. But if you find yourself reaching for that third and fourth cup all night long, it’s time to re-evaluate why you need it and look for ways to swap it for caffeine-free tea or more water.
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Why is it not good to eat late at night?
Eating late at night is not ideal, because you get more insulin secretion for the same food eaten earlier in the day. That means for the same meal, you get more fattening effect. The lowest insulin effect is in the morning or early afternoon.
Does fat increase satiety?
Dietary fat can increase satiety but not as much as protein. If you think about eating a steak, or a steak with butter, the butter adds a little in terms of satiety, but most of it comes from the steak. Protein is quite filling. It’s really hard to overeat beef, for example.
What to do if you're hungry after a shift?
If you're hungry after your shift, have a carb-heavy meal. Wait; can that be right? Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat, no? Well, the pasta-nomics of weight loss aren't quite so simple. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The bedtime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food after they got their eight hours ).
How to combat night shift disadvantages?
On a website for working nurses, Alice Burron writes: "One simple way to combat the disadvantage of working a night shift is to make sure you come to work with nutritious meals and snacks planned out ahead of time. Also make plans ahead of time for immediately after you get off work so that you are not tempted to grab fast food or go out to eat." Sounds like a job for these healthy freezer meal recipes!
What temperature to sleep in for brown fat?
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees.
What to do before hitting the sheets?
Before hitting the sheets, do a quick set of crunches, reverse crunches, and a jackknife set. Then go to sleep safe in the knowledge that your quick workout has given your body a little help in shifting that tire while you're zonked out.
How long does it take to get light out of your sleep?
Hopefully, it's still light out by the time you get in your 7-9 hours of sleep. Go get some of that sunshine while you can. When the hormones that control hunger go haywire, they make us crave junk food. That's bad, but it can get worse if you don't get some light into your life when you awake from your slumber.
How to give your metabolism a jolt?
Shutterstock. For holistic nutritionist Lisa Jubilee, MS, CDN, one of the best and cheapest ways to give your metabolism a jolt after waking is to drink water (she suggests 20 to 32 ounces) shortly after waking.
How does yoga help you sleep?
Striking some poses before bed can have a powerful influence on sleep quality because of yoga's focus on breathing and meditation. You can try a few relaxing yoga poses; Balfe-Taylor recommends the Deaf Man's Pose. "It can calm the nervous system, release the shoulders and neck and, most importantly, allows you to focus inward, block out stress and relax," he says.
Why is healthy eating important for shift workers?
Why are healthy eating habits so essential for shift work? Shift workers have been shown to: have a higher risk of sleep loss, obesity, cardiovascular disease and diabetes. have more digestive issues (nausea , heartburn, constipation and diarrhea) struggle with depression, stress and relationship issues.
How to get better sleep?
Work with a registered psychologist and your physician to process and strategize feeling better and getting the help you need. Assess when you exercise . Research shows exercise before bed can make it difficult to fall asleep, so you may need to move physical activity to another time. Power down stimulating activities.
How does circadian rhythm affect our body?
It can influence our biology 1 Influences our circadian rhythm, which is the physical, mental and behavioral changes that take place in a 24-hour period which are tied to lightness and darkness. 2 If you disrupt the circadian rhythm it can disrupt our overall energy level, metabolism, digestion, cardiovascular system, hormones and immunity.
How to get fullness and satiety?
Ensure meals have both carbohydrates AND protein. Carbohydrates provide the brain and muscles with energy while protein is key for satiety and fullness. Balance your meals with 3 things (grains/starches, veggies/fruits and a source of protein).
Is it difficult to keep track of what you eat?
It is also difficult to keep track of what and how much food is eaten with a fluctuating schedule and changing appetite/sleep schedule. Grocery shopping, cooking and meal preparation changes dramatically, often not for the better.
Do nutritious snacks affect the bottom line?
It is no surprise that nutritious meals and snacks influence many of the above challenges quite significantly. Outside of taking personal responsibility for your nutrition at work, employers should take interest too. Improperly fueled employees have a direct connection to productivity, safety and wellness and can therefore influence the bottom line.
1. Set a Sleep Schedule
Developing a consistent sleep routine is critical to preparing your body for the grueling hours of a night shift. If you’re a registered nurse or firefighter who likes to incorporate naps, try getting rest from 6 a.m.-10 a.m. and napping from 2 p.m.-4 p.m. to prepare for your shift.
2. Consume Caffeine in Moderation
Coffee and tea are lifesavers for those trying to maintain the energy levels needed to carry out their responsibilities throughout the night. Remember to consume in moderate amounts, however, to avoid crashing in the middle of your shift. It’s recommended to stop drinking caffeine around 2 a.m. or 3 a.m.
3. Eat Healthy Foods
Eating foods high in sugar and trans fats can make the night shift more difficult by destabilizing blood sugar levels and causing stomach discomfort. Pack nutritious snacks and meals for when you get hungry like salads, fruits, veggies, and trail mix.
4. Stay Hydrated
Stay awake and energized by making sure you’re drinking enough fluids during your shift. This also helps to ensure your bodily functions are working properly, since we rely heavily on water to keep our systems running.
5. Exercise Regularly
Incorporating an exercise routine into your work week will help you feel more energized and prepared when taking on night shifts. If you’re a truck driver traveling hundreds of miles a night, it can be difficult to find the motivation to hit the gym.
6. Schedule Nights Shifts Close Together
If you’re having trouble getting used to the odd hours, schedule night shifts consecutively. If you work as a police officer or security guard, this will also allow you to take advantage of the daytime when you have days off.
7. Create a Routine
Once your work schedule is somewhat set and consistent, make an effort to set a routine for when you’ll be going to bed and waking up. This will ensure you’re getting healthy amounts of sleep while you balance other aspects of your life like spending time with friends and family.
