Eat for health on night shift - Nurse Midwife Health Program Australia

Working night shift and feeling too tired to cook? Are you choosing quick, high-carb and fatty snacks and meals for an energy ‘kick’?

You’re not alone. Studies show that night shift workers tend to snack more on unhealthy foods and eat more calories than people who work during the day.

Dr Tetyana Rocks, dietician and senior research fellow at the Food and Mood centre, explained to us that working night duty can be very disruptive to our eating patterns and circadian rhythms.

Tips for night shift eating and drinking

Try these strategies to maintain good eating during the night shift:

When to eat

Aim for regular meals as close to your ‘normal’ schedule as possible

Before shift: have a substantial meal, your ‘dinner’
During shift: Plan regular small meals/snacks throughout the night
After shift: Eat a small, nutritious meal after your shift ends to keep hunger from waking you up.

What to eat and drink

Ensure you stay hydrated by drinking water/herbal cold or hot teas.
Prefer complex carbohydrates, protein, and fibre to sustain energy and help regulate blood sugar levels (for example, veggie-packed chicken or fish stir-fry with brown rice or minestrone with brown pasta and vegetables).
Limit sugary or caffeine-based drinks. Caffeine close to the end of the shift can affect sleep quality.
Avoid heavy meals to prevent discomfort during the night.

Shared by Dr Teyana Rocks.

Digestion slows (so should our intake)

“It's important to understand that our body doesn’t digest food as efficiently during the biological night, as it does during the daytime. Food intake on night shift should be kept to a minimum,” says Audra Starkey, nutritionist from the Healthy Shift Worker podcast.

Meal planning and preparation is key

“We are all much less motivated when we are fatigued, so finding time to prepare or plan your meals in advance is critical. Food preparation doesn’t have to be boring! Try involving your family or friends, exploring new food ideas, or simply thinking about all the money you save by being prepared…” advises Dr Tetyana Rocks.

Snacks – have some on hand

“Non-perishable or easy-to-store foods such as nuts and seeds, whole grain crackers, dried or fresh fruit, canned and portioned meals (fish + pasta, legumes + grains, and soups) are … great.” Tetyana explains.

Radha's story: midwifery students first experience of night shift

Radha was shocked when she started doing night duty on her placements and had strong cravings for sweet carbohydrate foods. “I was having blood sugar issues, feeling shaky and irritable from eating so much junk food. I knew it wasn’t good for me but it was hard to stop myself”.