Tips for Consuming Healthy Food for Night Shift Work

Working shifts, especially at night, can interfere with sleep and meal times. This can change the body’s biological clock which ultimately has an impact on metabolism. Therefore, it is important for you to adjust your lifestyle, including choosing healthy foods for night shift work.

The importance of regulating the diet for shift workers

Generally, normal working hours are from morning to evening. However, some people also have to experience working at night because their work schedule is in a shift system.

People who work night shifts, usually often skip meals or have irregular eating schedules, plus eat unhealthy foods.

Over time this habit of not eating healthy during shift work will have a bad impact on health. Night shift workers are at high risk for weight gain and heart disease.

In addition, there are a number of health problems that night shift workers may face due to the disturbed biological clock of the body.

These disorders include changes in appetite, trouble sleeping, constipation (constipation), diarrhea, gas, a burning or burning feeling in the stomach ( heartburn ), and high blood pressure.

The good news is that you can avoid some of these problems and maintain a healthy diet that fits into your night shift work schedule.

Kinds of healthy food for the night shift

Night shift workers should pay more attention to the food and drinks they consume. Moreover, the human body is more difficult to digest food at night.

Food for night shift workers must of course be healthy and nutritionally balanced. This includes foods high in protein, fiber, and complex carbohydrates with a low glycemic index.

1. Source of carbohydrates and protein

carbohydrates and protein

For sources of carbohydrates and protein, you can eat brown rice, cereal, whole wheat bread with eggs, tofu, tempeh, fat-free meat, or low-fat milk.

Carbohydrate intake is processed into sugar and will be used as brain fuel while working. So, you can think about processing each of your work optimally.

Meanwhile, healthy food for the night shift that is rich in protein will increase several hormones to prevent hunger while making you feel full longer.

2. Fruits are rich in vitamins

Fruits are rich in vitamins

Fruits and vegetables can also fulfill fiber needs while keeping the body hydrated thanks to the water content in them.

It also contains vitamins that can maintain the overall health condition of the body.

Various healthy eating tips for the night shift

Eating at night with a slow work of the digestive system makes you more prone to weight gain. There is also a long-term risk of developing diabetes.

Therefore, follow these easy steps to maintain a healthy diet for the night shift.

1. Prepare food for the next day

This is so that when you come home and feel hungry, you can immediately eat the food. When you come home from shift work, you may be tired and lazy to cook food.

By preparing food that has been cooked the day before, you only need to warm it up for a few minutes and it can be enjoyed immediately.

2. Eat before you work

In general, working on a full stomach will make you more focused.

If you enter the night shift and eat big at night, this usually can cause digestive problems, such as gas, heartburn, and constipation.

Eating heavy at night can also make you sleepy and lethargic. This condition can interfere with your focus during work.

3. Bring food and snacks from home

food and snacks

Bringing food from home is certainly healthier than buying food outside the workplace. In addition, these tips for eating healthy for the night shift will help you save money.

In addition to bringing lunch for a big meal, bring a healthy snack, such as whole-grain bread or fruit, just in case you’re hungry in the middle of the night.

The reason is, consuming unhealthy snacks, such as fried foods, instant noodles, or snacks, will only add calories and fat to your body.

4. Make time for dinner

One of the healthy eating tips for night shift workers is to prioritize the consumption of complete nutritious foods at night, aka the first time you work.

After that, you can eat snacks, especially foods high in protein and healthy fiber every few hours to keep the body awake and energized.

Although the time to eat is fairly narrow, don’t rush or eat while working. Enjoy your food so that the body really feels full.

5. Eat a healthy breakfast before bed

Healthy Breakfast

After returning from work, of course you need to have breakfast before going to bed. Eating breakfast helps you sleep well and prevents waking up hungry.

Even so, avoid eating heavy meals 1-2 hours before bedtime. The condition of a stomach that is too full will actually make it difficult for you to sleep.

Choose a healthy and light evening snack, such as fruit, whole wheat bread, milk, yogurt, or juice.

6. Reduce fatty, spicy, and fried foods

Reduce fatty, spicy, and fried foods

Working night shifts often makes you tempted to snack outside of work. In fact, evening meals are generally high in oil, fatty, and spicy, so their health is questionable.

Well, this type of food can cause digestive disorders, including heartburn. This is because these foods tend to be difficult for the body to digest.

Consumption of fatty foods can also increase the risk of heart disease and type 2 diabetes.

7. Avoid sugary foods and drinks

foods and drinks

You may feel instantly energized when you consume sugary foods or drinks, such as donuts, martabak, energy drinks, or packaged drinks.

Foods and drinks high in sugar do give your body energy. Unfortunately, this only lasts a short time so you will feel hungry again.

Better choose to eat healthy snacks. You can make fruit or yogurt as a healthy food choice for the night shift.

8. Drink more water


When working shifts, you should drink more water to prevent dehydration. This will also help you stay focused and not feel tired during work.

Having a water bottle near you can also help you drink immediately when you feel thirsty or start to feel sleepy.

9. Watch your caffeine intake


Drinking caffeinated drinks, such as coffee, tea, or energy drinks does make you focus.

However, do not consume excessive caffeine, which is more than 400 mg of caffeine or the equivalent of 4 small cups of coffee per day.

Excessive caffeine intake can interfere with sleep. Therefore, you should avoid caffeinated drinks at least 6 hours before your bedtime.

10. Avoid alcoholic drinks

Alcoholic Drinks

Avoid alcoholic beverages before or after work. Alcohol may make you feel more relaxed, but it can also disturb your sleep.

In addition, the type of alcoholic beverage is bad for health. Reduced focus due to alcoholic beverages can also increase your risk of having a work accident.

In addition to doing a number of tips for healthy food consumption for night shift workers above, you need to maintain your health by exercising regularly and getting enough rest.

In the end, these two things will help prevent you from developing health problems, such as heart disease, high blood pressure, diabetes, and obesity.

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