Whether you work a rotating shift assignment or a permanent night shift, itis imperative to maintain a balanced diet and good nutrition. Working nightsdisrupts the “normal” patterns we are accustomed to in traditional 9-to-5jobs.
Circadian Rhythm
Sleeping and waking patterns constitute our circadian rhythm and requirebalance to keep our systems functioning properly and efficiently. When our workschedule disrupts our personal life and circadian rhythm, bedlam can ensue.
Digestive issues such as diarrhea, constipation, gas pain, loss of appetiteand acid reflux are common complaints of night shift staff. Chronic fatigue andirritability are other prominent issues. Properly managing your dietary intake,while working nights, will lower the risk of such ailments.
When to Eat on the Night Shift
A number of surveys among nurses point to the fact that the number of fullmeals eaten per 24 hours by workers on this shift is lower than other shifts.Conversely, the number of snacks, especially those found in a vending machine,consumed on the night shift is significantly higher than on other shifts.
First of all, don’t skip meals just because you work an off-shift. Skippinga meal sends your body into a fasting mode. This mechanism drops your bloodsugar within 4 to 6 hours and leaves you tired, irritable and less able toconcentrate efficiently.
Bring your own meals and snacks to work for better overall nutrition andultimate weight management. Interestingly, over 70% of men and 50% of women whowork the night shift are overweight.
Plan ahead when you are preparing meals for your family. Make an extra-bigbatch of chili, a larger-than-usual lasagna and other nutritious meals tofreeze in small quantities. These home-cooked meals are a great choice to carryto work for an energy-boosting meal.
Eat lightly throughout your shift then enjoy a light to moderate sizebreakfast when your shift ends, before you go to bed.
What Should I Eat?
A variety of surveys confirm that carbohydrate, protein and fat intake aretraditionally lower when working the night shift. Nurses who work the nightshift need to concentrate on consuming these foodstuffs, not avoid them.
Here is the most satiating and balanced plan when working nights:
During your shift, eat protein and carbohydrates together; they maintain yourenergy level throughout the shift and keep hunger under control Fruit, wholegrains, vegetables, low fat dairy products and lean meats are also good mealchoices Limit your caffeine intake by avoiding consumption of large quantitiesof caffeine; abstain from having any caffeine within 4 hours of your bedtime toavoid insomnia, gastrointestinal distress and cardiac stimulation Drink atleast eight 8-ounce glasses of decaffeinated fluid a day Always keep aprotein-rich snack on hand in case your meal break is delayed during yourshift; a high-fiber protein bar with 5 to 7 grams of protein is a perfectchoice Yogurt or cottage cheese with fruit and a piece of whole grain toast, anEnglish muffin and egg sandwich or scrambled eggs with a selection ofvegetables and whole grain toast are perfect choices for breakfast before youhead to bed for the dayWorking nights is the “norm” for some nurses and a major adjustment forothers. Either way, if you make educated, nutritious meal choices, you willfeel better physically and mentally and have more energy in the workplace.