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. She points out that biologically, humans are primed to eat during the day, with gastrointestinal functions slowing down at night. This will help keep you fuelled for the next 12 hours. Eat your "main meal" before your shift. Avoid super sugary beverages and desserts, as these can cause you blood sugar to fluctuate drastically. Caffeine stimulates the nervous system relieving short-term drowsiness. Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, Ms Starkey says stimulants like caffeine and energy drinks should be avoided. Alcohol stops the synthesis of melatonin - the best sleep hormone we have. Last update: 01-04-2021. Turkey or chicken. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips. Hard boiled eggs. Stick to low GI, nutrient dense and high quality fat foods to keep you going: 1. Plus, it can make you happy, and help you avoid a low mood because you are constantly exposed to artificial light sources. (Anyone who's pulled an all-nighter knows the next day can leave you feeling like a zombie chasing a caffeine drip. )But for many people—doctors, bartenders, call attendants, or police officers who work night shifts—working all night is a day-to-day reality. If that sounds all-too-familiar, the blame might lie with your late-night food choices. doi:10.3402/fnr.v56i0.17252. 2012;56:10.3402/fnr.v56i0.17252. It won't kill you to take something to help you sleep, if that's the payback for getting home safely. 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. bring a big plunger and invest in decent Peruvian coffee to have on arrival during handover, and at the halfway mark of the shift. Working at night is an interruption in the body's natural circadian rhythm. Awake is a Porter - American style beer brewed by Night Shift Brewing in Everett, MA. 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. ½ cup fresh baby spinach. Greek yogurt. Score: 92 with 530 ratings and reviews. 4.Get Plenty of Sleep. ½ Tbsp slivered almonds. Coconut Water 6. So when looking for snacks, choose those with lots of protein, such as: Peanut butter. Food & Nutrition Research. I never drag my feet at work, and I don’t drink so much coffee. The role of midwives in testing for HIV and hepatitis in early pregnancy, Managing resident to resident assault in residential aged care homes, In conversation with National Rural Health Commissioner Ruth Stewart, Staff shortages, high workloads trigger rising workplace stress among mental health nurses, 2021 designated as the International Year of Health and Care Workers, Avoiding diabetic ketoacidosis in perioperative and procedure settings, ‘It’s destiny’: Meet new CATSINaM CEO, Professor Roianne West, Capping off the year with a drink – and updated national alcohol consumption recommendations, Nurse’s innovation helps manage the demands in healthcare settings, Newly Qualified / Transition to Practice (16). Many of us learn how to stay awake while working a night shift but forget to brace ourselves for the end of that shift. Allow your body 6-8 hours to process caffeine. End your shift with a meal that contains carbohydrates to help promote sleep. 1 can tuna. Plan your caffeine. What Should I Drink on Night Shift? “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. Dehydration is one of the biggest causes of fatigue besides a lack of sleep. In addition to napping at work, consuming a moderate amount of caffeine, and following a balanced diet, other tips for how to stay awake for a night shift include: Keep your workstation brightly lit: Your circadian rhythms are based on natural cycles of light and darkness; the release of 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. She says shift workers commonly experience digestive complaints, a lack of sleep and greater risk of mental health issues and cardiovascular disease. Keep Busy – and Be Productive. Foods with Extra Sugar. (Sharing means your whole night team runs smoother & happier too!) 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. There is nothing more helpful than sunlight to help you wake up and adjust your circadian rhythms. Jump-start the brain with seafood, soy, organic grass-fed meats, eggs and organic yoghurt. If you're suffering from insomnia, the trigger could in fact be something you ate. Your other two meals can be eaten outside of work. Other Tips for Staying Awake on Night Shift. 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. 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. “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. 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. 2. If you feel sleepy or inactive at work, then you must keep your body hydrated. Learn how your comment data is processed. Graze on nutrient dense, quality fat foods to keep you satiated She has partnered with numerous organisations such as Queensland Police to tailor training programs to its workforce. A Cup of Joe (Coffee) 2. ¼ cup chopped cucumber. The java jolt that helps you stay awake can take up to eight hours to wear off. Making sure you are getting these essential nutrients can help you stay healthy on night shift. Int J Endocrinol. a sprinkle of lemon juice. Examples are things like vegetable soups, nuts and seeds, yoghurt, cottage cheese and healthy fats.”. Caffeine can also reduce your sleep time, alter the normal stages of sleep , and decrease the quality of your sleep . Melatonin is a natural sleep hormone that your body produces when light begins to fade into darkness. You know that if you eat carb-rich foods or sugary beverages at the beginning of your shift, you will crash in no time. On a busy night shift, eating healthily is not always a top priority. “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. Here comes the sun, doo-daa-doo-doo. 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. 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. Nuts. Caffeine blocks melatonin synthesis at the genetic level. If you’re trying to stay up all night, try 30 to 40 minutes of aerobic exercise. Then eat small, frequent snacks throughout the night, alternating a lean protein with a carbohydrate, to keep you awake and satisfied. This means that people who are suffering from depression may also suffer from sleep issues due to decreased melatonin synthesis. The extra calories could lead to weight gain. In animal studies, deficiency of B vitamins (such as folate, niacin, vitamin B12, and vitamin B6) as well as specific mineral deficiencies of magnesium or zinc may lead to decreased melatonin production. "Caffeine … Green Tea 3. When you take oral melatonin, available at your local drugstore or big-box store, the half-life is about 2 hours. “When we’re up during the night we’re tired and not getting as much sleep and water. If you’ve ever worked a night shift, you know that it can throw a huge wrench in your normal healthy routines! Staying awake on night shift: 9 smart moves 1) Let food be your medicine. 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. 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