Working the … If you’re trying to stay up all night, try 30 to 40 minutes of aerobic exercise. 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. This form collects your name and email so we can add you to our newsletter list to receive the latest healthcare news and updates. Caffeine blocks melatonin synthesis at the genetic level. 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Having more water-based foods like watermelon, strawberries, rock melon, cucumbers and zucchini is great.” Healthy fats and protein “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. Through her business, Ms Starkey runs healthy shift worker seminars, online better sleep programs, training programs and webinars geared around health when working 24/7. Ulhôa MA1, Marqueze EC2, Burgos LG3, Moreno CR4. Foods that naturally lead to melatonin production include food rich in tryptophan, like turkey, peanut butter, and milk. “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. The extra calories could lead to weight gain. A fifty minute commute from night shift is too long. But now, knowing how the body works, particularly around our circadian rhythm, I’m just passionate about sharing it.”. When you take oral melatonin, available at your local drugstore or big-box store, the half-life is about 2 hours. )But for many people—doctors, bartenders, call attendants, or police officers who work night shifts—working all night is a day-to-day reality. Here comes the sun, doo-daa-doo-doo. This means that people who are suffering from depression may also suffer from sleep issues due to decreased melatonin synthesis. 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. Working at night is an interruption in the body's natural circadian rhythm. That’s because your body produces a lot of energy when you exercise, which can keep you awake. “At the end of the day, when our diet is lacking nutrients as a result of eating a lot of refined and processed foods, the body can’t make calming hormones which is going to affect the sleep of shift workers later on. Please review our. If you're working a night shift, try having your "main meal" before you leave, between 5-6 pm. 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. 5. This site uses Akismet to reduce spam. 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! 1.Drink Plenty of Water. Alcohol stops the synthesis of melatonin - the best sleep hormone we have. “When we’re up during the night we’re tired and not getting as much sleep and water. 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. It's normal to feel slightly jet-lagged when you first switch over to working the graveyard shift. Here’s five foods Ms Starkey suggests eating on night shift and why. Examples are things like vegetable soups, nuts and seeds, yoghurt, cottage cheese and healthy fats.”. Granola. Choosing lean protein and fiber-rich snacks will help you sustain energy and reduce temptation to eat convenience foods to get you through the night. Eg. 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. I tend to have a low carbohydrate, high quality fat and protein rich meal before my shift starts e.g. Juice won't wake you up, but Jolt might. Many of us learn how to stay awake while working a night shift but forget to brace ourselves for the end of that shift. Avoid super sugary beverages and desserts, as these can cause you blood sugar to fluctuate drastically. ½ Tbsp olive oil. Not surprisingly, night shift workers often struggle with feelings of drowsiness and making the right food choices can help. This will help keep you fuelled for the next 12 hours. You’re coming home from work when others are getting off to bed or waking up for their jobs and your mealtimes don’t match up with anyone else’s. Nuts. “They’re all a form of liquid nutrition so they’re going to place a minimal burden on the digestive system because they’re kind of already broken down,” Ms Starkey explains. Discipline yourself and remember that healthy, nutritious food is all the more essential... 2) Eat tyrosine-rich food. References: Keep Busy – and Be Productive. Green Tea 3. So when looking for snacks, choose those with lots of protein, such as: Peanut butter. A healthy diet for night shift workers is the same healthy diet for people who work during the day. 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. Low serotonin levels can be problematic, as serotonin is a precursor to melatonin synthesis. "Caffeine … 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. “At the time I didn’t put two and two together and was just in survival mode like I think most shift workers are. Another night spent tossing and turning while staring at your clock and calculating how much sleep you’ll get if you nod off now? Tips to Stay Awake on Night Shift. I never drag my feet at work, and I don’t drink so much coffee. If you feel sleepy or inactive at work, then you must keep your body hydrated. “So we eat a lot of those highly processed foods which leads to inflammation and nutrient depletion, so continually getting sick all the time. 8. Organifi Green Juice 7. Making sure you are getting these essential nutrients can help you stay healthy on night shift. 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. She has partnered with numerous organisations such as Queensland Police to tailor training programs to its workforce. Make sure the stimuli you are throwing at yourself in the car are suitably noxious--a/c too cold, radio too loud, etc. 2. It's important to snack a little during your night shift, but don't use food as a distraction to stay awake. ½ Tbsp slivered almonds. It won't kill you to take something to help you sleep, if that's the payback for getting home safely. The longer you delay going to bed, the more awake you are likely to become. All testimonials presented on bistroMD.com are provided by real bistroMD program members. Blue light from electronic devices can cause your body to wake up, because this stimulates the breakdown of melatonin. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. 3) Go nuts! Dehydration is one of the biggest causes of fatigue besides a lack of sleep. Ms Starkey also stresses that avoiding the wrong foods is just as important when working night shift. Why is that important? 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. Eating a … Instead of sleeping pills, consider melatonin. Awake is a Porter - American style beer brewed by Night Shift Brewing in Everett, MA. 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. 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. It is certainly bad news for people with a sweet tooth, but it is a proven fact that sugary drinks, as well as foods containing extra sugar cause sleep deprivation. If you’ve ever worked a night shift, you know that it can throw a huge wrench in your normal healthy routines! 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. Protein foods like tuna, eggs, string cheese, cottage cheese, peanut butter, turkey, and tofu can help increase alertness and focus, so … Try turning these devices off at least 30 minutes before going to sleep. 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 Choosing 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. You can do so by drinking water or fresh juices every half an hour. 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. 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. Water (+ or – Bubbles) Water is essential to life. Shift work and endocrine disorders. Then have a small additional meal and snacks throughout the night. Greek yogurt. Caffeine is a … What Should I Drink on Night Shift? Eat your "main meal" before your shift. Ms Starkey says stimulants like caffeine and energy drinks should be avoided. On a busy night shift, eating healthily is not always a top priority. Because it means you are less likely to feel groggy and still asleep as with some sleep medications. Remember—portion size is crucial. Shakshuka eggs with olives and tons of greens. Epub 2015 Mar 29. During the daytime, it’s from 4 p.m. to 5 p.m., and during nighttime, it’s 4 a.m. to 5 a.m. Caffeine can also reduce your sleep time, alter the normal stages of sleep , and decrease the quality of your sleep . Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift… Hard boiled eggs. Weight loss results are self-reported by our members, and individual weight loss results from person to person will vary. Plus, it can make you happy, and help you avoid a low mood because you are constantly exposed to artificial light sources. Jump-start the brain with seafood, soy, organic grass-fed meats, eggs and organic yoghurt. Yerba Maté 4. Staying up all night doesn't leave anyone feeling refreshed, revitalized, and ready to go. She says shift workers commonly experience digestive complaints, a lack of sleep and greater risk of mental health issues and cardiovascular disease. 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. Last update: 01-04-2021. a sprinkle of lemon juice. 4.Get Plenty of Sleep. Coconut Water 6. Staying awake on night shift: 9 smart moves 1) Let food be your medicine. “They’re also warming and our body temperature drops at around 3-4am in the morning and most night shifters will know this because they know the chill.”, “It’s minimal burden on the digestive tract because it’s food that’s partially broken down. A Cup of Joe (Coffee) 2. 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. Upbeat music to help you stay healthy on night shift it wo wake. To fluctuate drastically primed to eat more meals is all the more you. 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