Working the night shift doesn't only disrupt your daily schedule, it also has more dangerous effects. A 2010 report published in the "Internet Journal of Allied Health Sciences and Practice" pointed out that shift workers have a higher risk for obesity. Part of the problem could be common night shift eating habits, such as unhealthy snacks and a near-constant need for caffeine. By preparing for your night shift, you'll be less likely to binge on unhealthy foods while burning the midnight oil.
Step 1
Plan for your shift by packing a healthy lunch and snacks ahead of time. Since many restaurants and establishments are closed during the night, you're left with whatever your facility offers for food, which is often vending machines that spit out high-fat, high-calorie options. By packing your lunch ahead of time, you have better control over the foods you eat so you're less tempted.
Step 2
Eat a snack every two to three hours to help regulate your blood sugar. Low blood sugar as the result of extended periods of time between eating often makes you both tired and prone to sugar cravings. By preparing several snacks throughout the night, such as vegetables and hummus or wheat crackers and cheese, you regulate your blood sugar so you're impervious to junk food cravings.
Step 3
Invest in an aluminum refillable water bottle and bring it with you to work, refilling often. While caffeine is often the drug of choice for night shift workers, it's often accompanied by sugary sodas or energy drinks, which add to your caloric intake all night long. Caffeine, when consumed too close to quitting time, also disrupts your sleep schedule. Instead, stick with water to conserve calories and sleep easier.
Step 4
Take a brisk walk before you're lured by the vending machine or a late-night fast food run. When you feel sluggish and tired, getting your blood pumping to your brain is a healthier way to deal with fatigue than consuming unhealthy food. Make a deal with yourself that you'll go for a five-minute walk and then evaluate how you feel before indulging.
Step 5
Keep a food diary at work. When you're working all night long, you might not accurately understand how many sweets and unhealthy foods you eat. By recording every food and drink that goes into your mouth during your late shift, you'll have a better understanding of where you can improve through mindful eating. A handful of jellybeans might not seem like a big deal until you record the behavior and realize that several handfuls adds up throughout the night.
References
- Nurse Together; Working the Night Shift? 4 Tips for Eating Well!; Alice Burron
- "Internet Journal of Allied Health Sciences and Practice"; Obesity and Shift Work in the General Population; Robin Eberly et al.; July 2010
- E.M.U. School of Police Staff and Command; Preparing for the Physical and Mental Demands of Working the Midnight Shift; Scott Affholter; September 2003;
