Diets for Night Shift Workers

Trying to maintain a healthy diet can be challenging for those who work the night shift. This is due to the disruption in the natural rhythms of the human body. We all have cycles for daylight and evening hours that help to guide us throughout our daily routine. These rhythms can change drastically along with work schedules. In order for late shift workers to maintain healthy eating patterns, it is necessary to adopt certain strategies and tips so that they may be productive at work, without sacrificing their health.

Maintain Adequate Sleep Patterns

A night shift worker usually has to adapt her sleep hours to accommodate working hours. Sometimes it is difficult to maintain stamina, which causes a night worker to use caffeinated beverages in order to stay awake. This can produce a vicious cycle of sleep deprivation, as the body becomes more accustomed to having caffeine in order to function. Lack of sleep can cause other deficiencies, which trigger hormonal imbalances and bad eating habits, so that she is more prone to battle overweight issues. Therefore, it is important to ensure that getting adequate sleep is made a priority and maintained regularly. Avoiding caffeine five or more hours before bedtime is advisable, as well as having a light snack before bedtime to alleviate hunger and improve sleep quality.

Be Aware of Special Gastrointestinal Issues

Late shift workers can have more delicate digestive systems. As a result, they can become more sensitive to foods that are generally tolerated when eaten during the daytime. It is a good idea to avoid snack foods that are fried or heavy in salt and fat. Sometimes, healthy foods such as cucumbers, cabbage, onions and some spicy foods may also need to be avoided late at night. Consuming caffeine and other foods that can cause indigestion or heartburn should be lessened or eliminated.

Exercise Regularly

It is advisable that night and shift workers in particular make every effort to exercise before, during or after the work shift. Doing this can assist in maintaining overall health and alertness. Taking breaks as part of the shift can promote feeling more energized and make it easier to confront working during later hours.

Use Nutrition Tips

Keeping healthy foods at home and bringing them prepared and ready to consume during a late night shift can help to consume less fat and calories. It can also serve to save time and money, as well.

Eating smaller meals that are balanced with low healthy fat and dairy, high protein, plenty of vegetables, fruit and whole grains before 1 a.m. is a good strategy, according to the Cedars-Sinai Medical Center. For ease, use leftovers to assemble healthy on-the-go meals. Meal substitutes of Lean Cuisine and Healthy Choice dinners include low-fat, low-sodium options to which fruit and yogurt can be added for a complete and satisfying meal.

Healthy snack ideas can include vegetables, fruit, cottage cheese, whole wheat crackers, cheese sticks, yogurt, popcorn and pretzels.