salt and pepper to taste. Shakshuka eggs with olives and tons of greens. © Copyright 2005-2021 bistroMD, LLC - All Rights Reserved. 2. She suggests steering clear of lollies, cakes, biscuits, donuts and pasta, otherwise blood sugar will skyrocket because the pancreas is not working at its optimum. Try turning these devices off at least 30 minutes before going to sleep. Learn how your comment data is processed. best weight loss plan for long term results. Ms Starkey says stimulants like caffeine and energy drinks should be avoided. Discipline yourself and remember that healthy, nutritious food is all the more essential... 2) Eat tyrosine-rich food. Water (+ or – Bubbles) Melatonin is a natural sleep hormone that your body produces when light begins to fade into darkness. Blue light from electronic devices can cause your body to wake up, because this stimulates the breakdown of melatonin. Avoid Having Too Much Caffeine: In order to remain active and focused, night shift workers tend to consume a countless number of cups of coffee or tea, which does not do any good to their health. Examples are things like vegetable soups, nuts and seeds, yoghurt, cottage cheese and healthy fats.”. Please review our. Kombucha 5. It's a great idea to formulate a diet plan as a night shift employee, and set alarms/reminders on your phone to remind you when it's time to eat, and when to stop drinking caffeine. Alcohol stops the synthesis of melatonin - the best sleep hormone we have. There a few types of foods which keep you awake at night and if you want to get a sound sleep you should avoid these foods listed below: 1. 5. 1. Instead of sleeping pills, consider melatonin. 8. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips. ½ Tbsp olive oil. Save my name, email, and website in this browser for the next time I comment. That’s because your body produces a lot of energy when you exercise, which can keep you awake. The up and down of going back and forth to the bathroom will help keep you active, and the hydration will quench tired tissue, making you feel much more awake. If this has ever happened to you, it might be time to pull out the big guns and start eating foods that keep you awake, no matter how poor your sleep was the night before. Then have a small additional meal and snacks throughout the night. Having more water-based foods like watermelon, strawberries, rock melon, cucumbers and zucchini is great.”, “Incorporating more healthy fats and protein into the diet helps them [night shift workers] feel fuller for longer so that they’re not getting those cravings. It’s our biology and no matter how hard we try we cannot beat our biology.”. Making sure you are getting these essential nutrients can help you stay healthy on night shift. Many of us learn how to stay awake while working a night shift but forget to brace ourselves for the end of that shift. “At the time I didn’t put two and two together and was just in survival mode like I think most shift workers are. This means that if you take, for example, a 5 mg tablet, in just a couple of hours half of that dose will be processed out of your system. Epub 2015 Mar 29. Working at night is an interruption in the body's natural circadian rhythm. An antioxidant for your brain, melatonin works to help your brain begin to slow down and begin the process of becoming drowsy to fall asleep. If you're suffering from insomnia, the trigger could in fact be something you ate. Dehydration is one of the biggest causes of fatigue besides a lack of sleep. The java jolt that helps you stay awake can take up to eight hours to wear off. This means if you leave work at 7am and attempt to fall asleep around 9 am, then your last cup of coffee or other caffeinated beverage should be no later than 2 am. Protein foods like tuna, eggs, string cheese, cottage cheese, peanut butter, turkey, and tofu can help increase alertness and focus, so … Score: 92 with 530 ratings and reviews. doi:10.3402/fnr.v56i0.17252. Greek yogurt. This is huge because we know for night shifters that sleep afterwards is extremely important.”, To find out more visit – The Healthy Shift Worker, I just want you to know that I did everything exactly what she said and the difference is amazing! Caffeine blocks melatonin synthesis at the genetic level. Water is essential to life. “We have to remind ourselves that we are human beings and have evolved to be awake during the day and asleep at night and our bodies are governed by a circadian rhythm, which basically means certain things are designed to happen at certain times of the day and night, such as hormone secretion and digestive enzymes, etc. So if you want to have a great night's sleep, forego your evening brew and have some decaffeinated tea or a seltzer water instead. All testimonials presented on bistroMD.com are provided by real bistroMD program members. Organifi Green Juice 7. From the notorious after-dinner coffee to some less obvious choices, here are the most likely foods that could be preventing you from getting a good night's sleep. Working the … This will help keep you fuelled for the next 12 hours. healthier you. Eating a … Food & Nutrition Research. Stay Hydrated-Water does far more than caffeine to wake you up and perk you up for the long night ahead. Healthy foods to eat at night include lots of fruits and vegetables, lean proteins like chicken, fish, turkey, and lean beef or pork, some low-fat dairy, beans, nuts, seeds, and whole grains will go a long way toward a healthy diet for night shift work. 1 can tuna. ½ cup fresh baby spinach. Homemade Green Juice 8. However, I would recommend small serves.”, “Research has shown that the pancreas doesn’t work as well during the night so it’s not able to manage that blood sugar. If you know a night shift, crying baby or marathon study session is approaching, commit to getting eight or so hours of restorative sleep for at least a few nights beforehand, experts say. Caffeine can also reduce your sleep time, alter the normal stages of sleep , and decrease the quality of your sleep . We just do the best we can do. This site uses Akismet to reduce spam. Int J Endocrinol. Ms Starkey says night shift workers should eat more hydrating foods to stave off fatigue. If that sounds all-too-familiar, the blame might lie with your late-night food choices. She says shift workers commonly experience digestive complaints, a lack of sleep and greater risk of mental health issues and cardiovascular disease. Listening to an audiobook or a podcast is a great way to have your eyes safely closed off from any light so that you can drift off in to dream world a bit more easily. Eat small meals or snack repeatedly on small amounts of food during your night shift. It's normal to feel slightly jet-lagged when you first switch over to working the graveyard shift. Coconut Water 6. Ulhôa MA1, Marqueze EC2, Burgos LG3, Moreno CR4. Keep Busy – and Be Productive. Clinical nutritionist and founder of The Healthy Shift Worker website and podcast, Audra Starkey, focuses her attention on improving the sleep and diets of shift workers such as nurses. I tend to have a low carbohydrate, high quality fat and protein rich meal before my shift starts e.g. 3) Go nuts! Because it means you are less likely to feel groggy and still asleep as with some sleep medications. Weight loss results are self-reported by our members, and individual weight loss results from person to person will vary. Nuts. Avoid super sugary beverages and desserts, as these can cause you blood sugar to fluctuate drastically. Remember—portion size is crucial. Then eat small, frequent snacks throughout the night, alternating a lean protein with a carbohydrate, to keep you awake and satisfied. A Cup of Joe (Coffee) 2. Cutting down on your portions of pasta, rice, potato and bread can help stabilize your blood sugars night, which means your energy level will stay more constant as well. Foods with Extra Sugar. It's important to snack a little during your night shift, but don't use food as a distraction to stay awake. A healthy diet for night shift workers is the same healthy diet for people who work during the day. “So we eat a lot of those highly processed foods which leads to inflammation and nutrient depletion, so continually getting sick all the time. What Should I Drink on Night Shift? If you’re working when it’s dark or dim, turn the lights on to help keep you awake and alert. Be strategic with your coffee or energy drink and you’ll get an extended boost in alertness. Allow your body 6-8 hours to process caffeine. 2015;2015:826249. doi: 10.1155/2015/826249. If you’re trying to stay up all night, try 30 to 40 minutes of aerobic exercise. 5. Yerba Maté 4. Staying awake on night shift: 9 smart moves 1) Let food be your medicine. Here are a few night shift nutrition tips that can help you transition and function on night shift and keep your energy levels up and your health intact. Eat your "main meal" before your shift. Foods that naturally lead to melatonin production include food rich in tryptophan, like turkey, peanut butter, and milk. Whether you down a morning cup of Joe to help you poop, drink an afternoon soda to stay alert, or use the drug pre-workout to give you a slight athletic edge, caffeine helps keep us awake, alert, and responsive. But now, knowing how the body works, particularly around our circadian rhythm, I’m just passionate about sharing it.”. The sleepiest time of every 12-hour clock is four to five. 1/3 cup cooked quinoa. Just like working during the day, carving out a schedule and timing your meals can help you stay healthy while you are working night shift. Graze on nutrient dense, quality fat foods to keep you satiated Choose whole foods, vegetables, lean protein, eggs, nuts, antioxidant rich food and drink such as red bush tea Avoid sugar rich products such as soft drinks, bakery items, sweets and non-fibre carb foods (high GI) like white bread Keep hydrated and it will keep you going-literally-all night long. Ginger Root Tea 10. Night Shift Weight Loss Food #4 – Tuna. Stick to low GI, nutrient dense and high quality fat foods to keep you going: 1. Granola. "Caffeine … This one ultimately depends on your job; if you’re a nurse, for example, then there will always be tasks to keep you occupied, such as restocking for the day shift, performing drug checks or working on your CPD portfolio.. Alternatively, if your role is a bit more passive, you may need to improvise. Try getting up and walking around a bit or listening to upbeat music to help you stay alert. So things like avocado, cottage cheese, nuts, eggs, and vegetable based protein.”. She has partnered with numerous organisations such as Queensland Police to tailor training programs to its workforce. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. The extra calories could lead to weight gain. Green Tea 3. As a shift worker, you’re awake more hours than a day worker, so you need to eat more meals. It won't kill you to take something to help you sleep, if that's the payback for getting home safely. ’ re trying to stay awake you to our newsletter list to receive the latest healthcare and! Than a day worker, so you need to eat more meals officers who work during the day, your... While working a night shift bistroMD, LLC - all Rights Reserved working night:! Nothing more helpful than sunlight to help you stay alert by night shift,. First switch over to working the … eat small meals or snack repeatedly small. 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