More than 3 million people in the United States work the night shift. Carol Milano of the National Association of Social Workers reports that night shift workers are at higher risk for some health problems, such as obesity and sleep deprivation, because normal body rhythms are interrupted. In fact, a study from Northwestern University found that of two groups of mice fed the same diet with the same caloric content, the group that ate at night gained more weight than the group of mice fed during the day. Losing weight on the night shift may seem more difficult, but there are several factors to consider.
Healthy Sleep
Working the night shift places you at higher risk for sleep deprivation. Sleep deprivation changes the hormonal balance in the body. The hormones that regulate appetite are affected, which can increase cravings for simple carbohydrates. Increased cravings can lead to over-consumption and weight gain. To prevent sleep deprivation, get seven to eight hours of quality sleep during the day. Darkening the room to keep out daylight will help with a more restful sleep. Also, avoid caffeine, smoking and high-fat meals right before bed.
Nutrition
Night shift workers can lose weight, but planning is key. Netty Levine, R.D., L.D., from Cedars-Sinai Medical Center, suggests eating small, regular meals that contain complex carbohydrates, lean protein and healthy fats before 1 a.m. Choose healthy snacks such as fruits, vegetables, low-fat yogurt and cottage cheese, and popcorn to help curb cravings. Avoiding the soda and snack machines is crucial. Levine points out that a very light meal or snack before going to sleep is beneficial to improve sleep quality.
Exercise
Exercise burns calories and, along with a healthy diet, can help with weight reduction. Many shift workers don't have much time for exercise due to their unusual schedules. However, you don't need a lot of time to get the benefits from exercise. Get started by taking the stairs instead of the elevator and walking during your break. The registered dietitians at Cedars-Sinai Medical Center recommend that night shift workers exercise before going to work or in the middle of their shifts to remain alert. Thirty minutes of exercise several times a week can help with weight management.
Stress Management
Lack of sleep and weight gain from working the night shift can increase the stress you feel. When you do not use effective stress management techniques, you may be tempted to eat, which will lead to weight gain. Edward T. Creagan, M.D., on MayoClinic.com, reports that becoming more aware of the situations that cause you stress can help you better manage feelings without food. He recommends eating routine meals daily as well as keeping your comfort foods out of the house. If you are feeling tempted to eat when you aren't hungry, try to find a distraction such as taking a walk. Keeping a food diary may also help you identify problem areas. In addition, learning stress management techniques such as deep breathing, meditation and yoga can help prevent stress-induced weight gain.
References
- National Association of Social Workers: Night Workers Face Array of Difficulties
- Occupational Healthy & Safety: Research Links Sleep Loss to Weight Gain
- Cedars-Sinai: A Hard Day's Night for Weight-Watchers on the Late Shift
- MayoClinic.com: Exercise: 7 benefits of regular physical activity
- MayoClinic.com: Stress: How do you control weight gain?
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