How to eat during night shift

When working night shifts, it is recommended to choose easily digestible and nutritionally balanced foods, avoid high sugar and high-fat diets, and supplement energy with small and multiple meals. The main principles include controlling eating time, optimizing food pairing, supplementing vitamins, moderate protein intake, and paying attention to water intake.

1. Control eating time

Eat a full meal 1-2 hours before working at night, and avoid working on an empty stomach or overeating. The metabolism of the human body is slowest between 3-5 am, so it is advisable to reduce food intake or choose liquid foods. Add a small amount of carbohydrates one hour before work to help fall asleep. Maintaining a regular eating schedule helps regulate the biological clock and reduce gastrointestinal dysfunction.

2. Optimize food pairing

Choose low glycemic index foods such as whole grains and oats as staple foods, and pair them with high-quality protein such as eggs and fish. Vegetables should account for more than half of the plate, and dark vegetables such as broccoli and spinach are recommended. Avoid fried foods and refined sugar, as these foods can cause blood sugar fluctuations and exacerbate fatigue.

3. Vitamin supplementation

Night shift workers are prone to vitamin D and B deficiency. Vitamin D can be supplemented by strengthening grains and dairy products, and vitamin B1 and B6 can be supplemented by consuming lean meat and nuts. Moderate consumption of fruits such as kiwi and oranges can supplement vitamin C, but avoid consuming acidic fruits 2 hours before bedtime to stimulate stomach acid secretion.

4. Moderate Protein

Consume 20-30 grams of protein per meal, preferably from easily digestible sources such as chicken breast, tofu, and low-fat yogurt. Protein can prolong satiety and maintain blood sugar stability, but excessive intake can increase the burden on the kidneys and affect sleep quality.

5. Pay attention to water intake

Drink 100-150 milliliters of warm water per hour to avoid dehydration caused by caffeinated beverages. Moderate consumption of light honey water or wolfberry tea can be used as a substitute for refreshing drinks. Control the amount of water consumed 2 hours before bedtime to reduce the interference of nocturia on sleep.

Night shift diet should pay special attention to the balance between nutrient density and digestive burden. It is recommended to prepare a portable meal box to carry cut vegetables, fruits, boiled eggs, and other healthy snacks. Light activity for 5-10 minutes during work breaks can promote digestion. Long term night shift workers should regularly check their blood sugar, blood lipids, and other indicators, and supplement with dietary supplements under the guidance of a doctor if necessary. Maintaining regular sleep time and a dark and quiet sleeping environment are equally important in reducing the metabolic impact of night shifts.