![]() ![]() “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks-don’t graze your way through the night. Keep hydrated during the shift-water is best. “Firstly, eat a healthy, filling meal before your shift-choose foods that will release energy slowly. Sleep deprivation affects food choices-there is evidence that you are more likely to crave calorie dense carbs, sugary food, and salty snacks 1 2-and limits our ability to process food. “The reason the night shift makes you feel awful is the misalignment of the circadian clock and the sleep-wake cycle. The bad news is, calories on nights do count, in fact they may count more than you think. Roopa McCrossan, vice chair of the trainee committee of the Association of Anaesthetists and member of the association’s joint fatigue working group, says, “Cake, crisps, and chocolate? Oh sorry, that’s what we want to eat on night shift-what you should eat couldn’t be more different. “Plan for your meal breaks: high protein foods like chicken and hummus are filling and calm cravings, while prepackaged healthy snacks, such as unsalted nuts and cut vegetables, are accessible on the run. Sugary and salty foods are also a major reason for the weight gain that is such a common problem for shift workers. Convenience foods typically contain extra calories, sugar, saturated fat, and salt, but do not keep you full for long. “Take your own food with you so that you don’t fall into the delivery service and vending machine trap. “Before your shift, eat a main meal with whole grains and other complex starches to curb your hunger and cravings. Dehydration, paradoxically often from too much caffeine, is a common cause of fatigue. Your first thought should be hydration-go for water and other calorie free drinks because you will need a lot of it. ![]() In the end, it’s about the practicalities of food access, convenience, and the time demands of the shift. ![]() Martin Kohlmeier, director of the Human Research Core at the University of North Carolina’s nutrition research institute, says, “The effect of a disrupted sleep cycle on energy metabolism is real but of modest size. ![]()
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December 2022
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