Working the night shift can vastly impact your diet routine -- if you allow it. For instance, you could find yourself jumping hurdles to avoid break room fridge temptations such as takeout pizza or those high sodium TV dinners. You may also find yourself reaching for a soda or coffee for that much needed 3 a.m. energy boost. But never fret! You do not have to be doomed to gain weight while working the graveyard shift.
Avoid Too Much Caffeine
Many night shift workers become extremely caffeine dependent. Though it may prove challenging, caffeine should be avoided throughout the night. According to the University of Washington, caffeine can remain in your system a minimum of six hours after ingestion. Therefore, if you drink caffeine and your shift is due to end in a few hours, you may find it increasingly difficult to fall asleep at bedtime. Sleep deprivation is a leading factor in obesity, so an adequate amount of sleep is vital for maintaining a healthy weight.
Eat Wisely
Work place vending machines and placing fast food takeout orders with co-workers are just a couple of examples of how bad food choices can occur while working night shift. A better and much healthier option would be to pack your own healthy snacks to get you through the night. Some healthy options to choose from include turkey on whole wheat bread, dried fruit and nut mixes, low-fat yogurt, and beans with brown rice. Penn State reports that eating small, frequent meals boosts your metabolism.
Exercise
Exercise is not only advantageous to your health but also a sure way to increase your alertness. However, remember that increased alertness also means a high potential to disturb your sleep, so exercise before your shift rather than after. However, if you prefer exercising after work, low intensity exercises such as yoga or stretching would be just as beneficial and also relaxing.
Stay Hydrated
Dehydration can lead to headache and fatigue. Water is essential for keeping you alert and attentive throughout the night. According to The Institute of Medicine, women typically need 91 ounces of fluid each day and men need around 125 ounces. To ensure you are getting an adequate amount of hydration during your shift, keep a glass or bottle of water nearby at your desk or work space.
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