![]() 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. A healthy diet for night shift workers is the same healthy diet for people who work during the day. 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. 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. Your other two meals can be eaten outside of work. ![]() Try limiting yourself to no more than two healthy snacks and one meal while you are on night shift. The extra calories could lead to weight gain. It's important to snack a little during your night shift, but don't use food as a distraction to stay awake. For more this topic check our out guide on how to create the best weight loss plan for long term results. 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. If you notice you are getting sleep a couple of hours after meal, make a note of how many carbohydrates and sugars you at that meal. Avoid super sugary beverages and desserts, as these can cause you blood sugar to fluctuate drastically. Choose Healthy Foods at NightĬhoosing the right foods on night shift can go a long way for your health and your energy levels when you are working while the rest of the world is fast asleep. Plus, it can make you happy, and help you avoid a low mood because you are constantly exposed to artificial light sources. There is nothing more helpful than sunlight to help you wake up and adjust your circadian rhythms. Get Real Sunlight Whenever You Have the Chance Try getting up and walking around a bit or listening to upbeat music to help you stay alert. This may seem drastic for some people, so finding other methods outside of consuming caffeine to stay awake when you are drowsy on night shift is imperative. 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. Allow your body 6-8 hours to process caffeine. Be Careful with CaffeineĬaffeine blocks melatonin synthesis at the genetic level. Creating a dark room with blackout curtains will help you stay asleep as well, because light even through our eyelids can lead to lighter sleep. 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. Try turning these devices off at least 30 minutes before going to sleep. Foods that naturally lead to melatonin production include food rich in tryptophan, like turkey, peanut butter, and milk.īlue light from electronic devices can cause your body to wake up, because this stimulates the breakdown of melatonin. ![]() Why is that important? Because it means you are less likely to feel groggy and still asleep as with some sleep medications. 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. When you take oral melatonin, available at your local drugstore or big-box store, the half-life is about 2 hours. 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. Melatonin is a natural sleep hormone that your body produces when light begins to fade into darkness. Instead of sleeping pills, consider melatonin. 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. It's normal to feel slightly jet-lagged when you first switch over to working the graveyard shift. Working at night is an interruption in the body's natural circadian rhythm.
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