Night Shift Health Tips

Eating and shift-work:


Start-time When to eat Adjustments
11:00pm-7:00am or 12:00 midnight-8:00am Eat at your regular dinner time. If you normally eat dinner between 5:30pm and 6:30pm, move it up 1-2 hrs earlier. This gives enough time between when you take your nap before going off to work.If you sleep before going to work (It is highly recommended you do!) go down at a regular time. Try and get at least 4- 5 hours of sleep before heading off to work. Tiredness will cause many people to eat. You are one step ahead in having control over your health by getting adequate rest. Pack a light snack, not a dinner- sized meal, to eat at your first break. This could be between 2:00am and 3:00am. *Pack your breakfast which you will eat at your last break or just before your shift ends at 7:00am.Once you get home it is highly recommended you sleep for another 4-5 hours and try and be up no later than noon.
7:30pm-7:30am Same as above, there is no need to eat any later.   This would require you to get your sleep between 9:00am and 3:00pm. As above, pack a light snack to eat between10:00pm and 11:00pm. *Pack your breakfast and eat it at your last break. Once home, just before going to sleep a light snack should help you fall asleep with ease
7:30am-7:30pm You would eat breakfast at your first break. Lunch and dinner would follow a regular day-time schedule. Avoid eating in between meals especially as it comes close to the end of your shift.


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0 Replies to “Night Shift Health Tips”

    1. Hi there,
      If you look at the tips provided in the table you will find the insightful advice you are seeking for someone on your schedule. As this field is no longer a focus of ours my suggestion is for you to connect with a Dietitian who should be able to work with you one-on-one to address your specific needs. Thanks for reading the article and posing your question. Good luck!

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