Did you know that approximately 10 to 30% of Canadian workers work evenings, nights or rotating shifts? That’s a lot of people! And we can all agree that it’s not easy to combine personal, family, and professional responsibilities when you live while the rest of society sleeps. Not to mention that through all this, you also need to think about food!
Many people working shiftwork struggle with food and nutrition. So how can you adapt your diet to shift work?
To answer this question, let’s first explore what the impacts of night work are on our diet, and then we’ll look at ideas for adapting your diet to a shift work schedule.
The impact of night work on health
- Disturbance of the circadian rhythm
Night shifts and rotating shifts are associated with a misalignment of the circadian rhythm. The circadian rhythm is the body’s internal clock. This 24-hour clock inside your body is important because it governs various physiological processes, such as sleep and nutrition. When you feel tired in the evening, it is due to this clock which orders the release of a hormone (melatonin) to tell you“It is time to go to sleep! “.
The misalignment of the circadian rhythm could be implicated in the increased risk of developing health disorders such as metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diet also plays a role in the development of these health problems, hence the importance of adopting healthy eating habits to reduce your risks as much as possible. - Lack of sleep
This fact probably won’t surprise you: studies report that shift workers have more sleep-related problems which result in a lack of sleep This has an impact on eating habits, as lack of sleep is associated with changes in certain hormones regulating hunger and fullness, an increased desire for more energy-dense foods, and a tendency to overeat. - Limited quick and healthy options are available
During night shifts, the options for a meal or snack on the road are rather limited. With grocery stores and restaurants mostly closed, only convenience stores and some fast-food options remain. This limits the availability of healthy choices and means that you need to be more careful in planning your meals and bringing food with you to your shift. - Unstable schedule
Having a certain schedule during work periods and then turning it around during weekends or vacation makes it difficult to maintain a meal routine or any kind of routine at all. This is a big challenge since we know the importance of a stable eating routine in the development of healthy eating habits.
Tips for adapting your diet to a night schedule
So what do you do? Here are some possible solutions.
Limit energy drinks and excess coffee
These drinks may give you the impression of having more energy, but if you consume them in excess, they activate the “stress” mode of your body. You may then feel irritable and have difficulty sleeping. Not ideal when good sleep is already difficult.
Stick to a routine as best you can
A typical meal schedule looks like this: breakfast, snack (optional), lunch, snack (optional), and dinner. For someone who works nights, this could look like breakfast at 9 PM, lunch at 2 AM… it’s ok to deviate from the usual hours! Creating a food routine generally helps to stabilize energy levels and maintain healthy habits throughout your shift. Depending on your preferences, you could also start your day with dinner and eat a light breakfast before going to bed. Experiment until you find a routine that works for you.
Bring snacks and meals to work
As mentioned earlier, nutritious options are limited overnight. Planning snacks and meals to bring to work allows you to have healthy food options available to you when purchasing options are limited. Click this link if you need snack ideas on the go. Choose foods that are minimally processed and contain a variety of vegetables and fruits, whole grains and protein. These foods contribute to your good health and give you the energy you need to get through your shift.
Bring a bottle of water to work
Staying well hydrated can help you to stay alert and not feel so tired during your shift. Drink plenty of water. Coffee and tea, in moderate amounts (maximum 2-3 cups per day), herbal tea, milk, plant-based beverages, smoothies and soups are other nutritious beverages that you can drink.
Maintaining healthy eating habits isn’t always easy as a shift worker. Start small and pick one or two key nutrition shifts to work on. If you need personalized advice for your situation and your schedule, contact a dietitian who can help you make a plan that works for you and your situation.
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