While the rest of the world sleeps soundly, night shift workers hold down the fort in hospitals, police departments and other services that can't just call it a day at 5 p.m. Working night shift is contrary to social customs, family life and biological rhythms, and it increases the risk of some chronic diseases. If you work the graveyard shift, give special attention to your diet to stay healthy.
Nutritious Diet
Night shift workers often don't get enough sleep, and insufficient sleep is linked to an increased risk of obesity. Sleep deprivation is also associated with increased risk of diabetes, decreased ability to fight infections and cardiovascular disease, according to Harvard Medical School's Division of Sleep Medicine. In addition to getting more sleep, eat a balanced and nutritious diet. Although an eating schedule that counteracts obesity and disease risks related to night shifts isn't yet known, eating a healthy diet in general can't hurt.
Avoid High-Fat Foods
Gastrointestinal problems, such as ulcers, heartburn and indigestion, are more common in those working night shifts. The digestive system slows down at night, and even foods that are well-tolerated during daylight hours can cause problems when eaten at night. Digestive problems are worsened by meals eaten in a hurry, especially high-fat snack foods, caffeinated beverages, cabbage, onions, spicy foods and fried foods.
Eat Small, Regular Meals
The Nutrition Counseling Center at Cedars-Sinai advises night shift workers to eat small, regular meals before 1 a.m. that contain a balance of protein, healthy fats and whole-grain carbohydrates. Examples include a sandwich made with turkey, spinach instead of lettuce, and hummus or mustard in lieu of mayo on whole wheat bread served with fruit or a green salad on the side, or else a low-sodium, low-fat frozen dinner supplemented by yogurt, fruit or vegetables. Limit yourself to a very light meal or snack before bed in the morning.
Limit Caffeine
Many night shift workers guzzle coffee and soda to stay alert and keep going. Caffeine reduces the amount and quality of sleep, and the effect is even more pronounced in people over 40. Avoid drinking any caffeinated beverages within five hours of your planned bedtime.
Other Considerations
When working at night, instead of energizing yourself with food or caffeine to keep up your energy, use part of your break time to take a brisk walk in a safe area. Don't eat both during the night at work and with your family at home, as it can add up to a lot of extra calories. Bring healthy, low-calorie foods from home and avoid the high-fat snacks in most vending machines.
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