Eating Schedule For Night Shift Workers | Healthy Food Tips For Shift Workers

           Normal working time is from morning until late afternoon. However, some people also have to feel working at night due to their working schedule in the shift system. Working on shifts, especially night shifts can slightly interfere with meal times, time activity or sport, and bedtime. To anticipate this you need to arrange a meal schedule for night shift workers and Healthy Food Tips for your night shift work.

Eating Schedule For Night Shift Workers

Usually, people who work shifts often skip meals, irregular eating schedule, and eat unhealthy foods. Overtime, this habit will have adverse effects on health. Shift workers have a high risk of weight gain, heart disease and can also stress. If you are stressful at work, you can read my article on simple scientific best ways to reduce stress at work.

Some of the problems that shift workers may encounter are appetite changes, sleep problems, weight loss or weight gain, constipation, diarrhea, frequent stomachache, digestive disorders, heartburn (sense heat or burning in the abdomen top), and high blood pressure.

Similarly, when a job piles up and must be completed immediately, overtime becomes a consequence for workers. In general, working hours per day is 8 hours. However, when demanded overtime, working hours we be increased until late at night. Often during overtime, the workers forget about eating that becomes an obligation for humans to stay alive. In addition, overtime also interferes with our health if not properly anticipated.

People who often work overtime and work night shift generally have poor health because they have to stay awake all night. People who work night shifts or work overtime into the night often suffer from insomnia. Working at night, of course, makes the body and mind stress because the body biologically designed to be active during the day and rest at night. The way the body works and the type of hormone produced vary depending on whether the person is sleeping or awake.

If your sleep schedule is out of line, it can interfere with normal sleep-wake cycle (circadian rhythm) and the body becomes malfunctioning properly, which will eventually lead to insomnia and other health problems.
In this case, work the night shift and overtime work must be balanced with the proper nutrition intake for the body so that our health can be maintained. To anticipate this, you should arrange a meal schedule for night shift work and Healthy Food Tips For Workers shift so that the intake of the nutrients you are met and are ready to work the night shift or overtime work.

Here's the schedule is packed for night shift workers:

Before working the night shift

Prepare yourself before working the night shift or overtime. This is very important you do because overtime will drain a lot of our energy. Food before work night shift or overtime is also very necessary to note. Avoid fast food or processed foods. It would be better if you choose foods such as fish, vegetables, chicken meat, wheat, and beans – whole grains. To be more leverage, consume the fruit every day.
You can schedule to eat that food before your night shift work hours at the start.

Some tips for those of you who before working the night shift to remain able to keep healthy eating patterns, among other things:

1. providing healthy food at home

Always provide healthy foods, such as various vegetables and fruits in your kitchen. So when you are hungry, your choice is only on the healthy food. If you are sleepy and hungry at night, you can eat fruits that are healthier than eating instant food.

2. Prepare food before you work shift

It is aimed so that when you go home and feel hungry, you can eat these foods. When you go home, you're probably already feeling tired and lazy to cook food. With the presence of food that was already cooked before, you just stay warming just a few minutes and instantly you can enjoy.

3. Eating before you work

Make sure you have eaten before going to work. This will ensure the digestion process remains healthy to energize during working the night shift or overtime. Working in full stomach will make you more focused work. In addition, if you enter the night shift and a big meal at night can cause stomach carbonated, heartburn, and constipation.  Dinner can also cause you to be sleepy and lethargic so it can interfere with your work.

4. Bring food from home

Food from home is certainly healthier than you buy food outside the workplace. Besides being healthier, it can also help you save money. In addition to bringing food for a big meal, bring a healthy snack to keep watch if at any time you are hungry. Unhealthy snack foods, such as fried foods or snacks, will only add to your calories and fat. You can bring healthy snacks, such as fruit, pudding, bread, and others as a substitute for your snack foods.

5. Drinking vitamins to increase work efficiency

Cope with stress-related with night shift work or late night work is to consume enough B vitamins, calcium, and magnesium. These vitamins can reduce health risks because of the effects of working late into the night. Various kinds of B vitamins such as B1, B2, B3, B6, B7, and B12 are components that are needed for the health of the body, especially adding strength to the muscles. If you feel less enthusiasm or less passion in working, please read the article on 5 ways increases your productivity at work according to research.

During night shift work

The energy will be drained away during working night shift or overtime because the body and mind continue to be forced to work. Many night shift workers and overtime who fell ill because of his body are not strong to face the burden given. To avoid that, strengthen your body by consuming protein and fiber. Such as vegetables, fruits, yogurt, wheat, nuts, and all other foods containing protein and good fat. These foods will energize your body during the work the night shift or overtime and don't forget to drink water. Do not let your body lack liquid that will trigger dehydration.


Some tips for you at night shift to keep the healthy eating, among others:

1. Take time to eat

Do not rush when eating or eating while doing the task. Enjoy your food so the body really feels full.

2. Subtract eating fatty foods, fried or spicy foods

Eating fatty foods, fried or spicy foods can cause digestive disorders because these foods are difficult to digest the body. Eating too many fatty foods can also increase the risk of heart disease and type 2 diabetes. If you are overweight or excess fat, please read the article on how to lose belly fat.

3. Reduce sugary foods and drinks

You may feel instantly energized when eating foods or drinking sweet drinks, such as donuts or packaged tea. However, this flavor does not last for a long time and then you will feel hungry again.

4. Drink a lot of water

Water is very important for your body's metabolism. By drinking enough water, toxins in the body will be issued and keep the body fit. It aims to prevent dehydration so you stay focused and not feel tired during work. Bring a drinking water bottle near you so you can drink right away when you feel thirsty.

Natural juices and white water are the best drinks during working the night shift or overtime work. In stressful situations, the body needs more fluids must replace. Therefore always provide a bottle of water or a glass of fruit juice on your desk to always remember to suffice water intake. Avoid soda or beverage packaging.

5. Watch your caffeine intake

Drinking caffeinated beverages, such as coffee and tea keeps you focused. However, do not over consume, ie more than 400 mg of caffeine per day, equivalent to 4 small cups of ordinary coffee. Caffeine can be in your body for 8 hours and this can disturb your sleep. Should do not drink beverages that contain caffeine to approach Your bedtime (4 hours before going to bed).

The content of caffeine in coffee and some other energy drinks does not necessarily keep you awake and control the body's work system. This can increase your productivity at work. However, during the coffee consumption is not excessive, coffee can help stay up all night. To avoid addiction, give a break to sleep if it is unbearable.

6. Avoid alcoholic beverages

Avoid alcoholic beverages before work, while working or after work. Alcoholic beverages may make you feel more relaxed, but also make your sleep disturbed. In addition, it can also be bad for health.

7. Do not smoke during night shift work

Do not smoke when you work the night shift or overtime at night. Similar to caffeine, the nicotine contained in cigarettes also acts as a stimulant, which in turn will worsen your health condition.

After work night shift

We recommend that you consume food 2 hours before your work is done. Don't eat foods that can make your stomach full. You should just fill your stomach with a snack. Well, one more important you know, avoid eating before bed. The process of digesting food in the stomach can disrupt with your sleep quality so that your rest is less than the maximum to be ready to work the next day.

Eat healthy snack before bed

Sometimes you find it difficult to sleep when hungry or too full. If you feel hungry before going to bed, you should eat snacks, like fruits, drink milk or juice. Don't eat too much approaching to your bedtime.

Sports tips for night shift workers

In addition to keeping your food intake, Sports is also necessary to balance your energy. Exercise can help maintain your weight and lower your risk of heart disease and diabetes. In addition, exercise also helps you get better sleep quality.

Even if you are working on with a shift system, this is not your reason for not doing sports. Do sports at least 150 minutes per week or 30 minutes per day to keep your body fit. Do light exercise, such as walking, running, swimming, sports fitness, cycling, or doing other small sports movements.

Sports is also necessary to balance your energy for night shift work

If there is no chance of exercise, at least you move actively. Limit your time watching TV or just sitting around in your empty time. Try to walk more whenever you can be compared to sitting in a vehicle, in front of a TV, or in front of a computer. Try to use the stairs compared to using the elevator when in the office. Do small stretches before or after shift work or at rest. These small movements can keep your body active and fit.
In addition to keeping food and sports, sleep enough. Adequate sleep time is 7-9 hours for adults. Adequate sleep time makes you more focused work. In addition, it can also prevent you from the risk of illness, such as heart disease, high blood pressure, diabetes, and obesity. Lack of sleep can increase the risk of these diseases.
To maintain a healthy lifestyle, you should try to keep eating healthy food and sports as well as get enough sleep quality. Similarly tips for night shift workers and overtime, hopefully, this article useful for you. Please read other health articles in our bog.