Nightshift Nutrition

Night shifts disturb our circadian rhythm, which impacts eating schedules, hunger and metabolism.
When tired, we crave starchy and processed foods.
These tips aim to help you eat healthily when working nights and long shifts.

Preparation

Preparation is key: it makes it more likely that you will make healthy choices (and reduces the need for fast food or the vending machine when hunger strikes).

Schedule a pre-night shift grocery shop for healthy snacks, such as nuts, fruit, vegetables, hummus, and yoghurt.

Before work

Eat a balanced, high-protein meal before your shift. It will keep you feeling full for longer.

Allow time to prepare food to take with you.

During your night shift

Remember when we eat, our body acts as if it is daytime, and our neuro-endocrine system responds accordingly. Where possible, avoid eating between 00:00 and 06:00: you’ll return to normal circadian functioning more quickly and are less likely to gain weight.

Eat fresh, unprocessed, high-protein foods during a shift. Try to stick to this as much as possible, but don’t feel guilty if you reach for an occasional chocolate bar at 3 am to keep you going.

Stay well hydrated; water is the best choice. Try a pre-frozen bottle to keep you refreshed.

After work

After work, before you sleep, eat a light breakfast 30-45 mins before you go to sleep: you’ll be less likely to be woken by hunger.

Nightshift Nutrition