When you have an atypical work schedule, you're often concerned about the best way to eat so as not to overly desynchronize your natural sleep/wake rhythms.
Here are our top 5 things you need to know to promote a better balance, even in the context of atypical work schedules.
#1 Have a consistent meal schedule
Is it better to have 3 meals or 6 to 7 small meals? In fact, there isn't really an absolute rule. Some people will adapt easily to an atypical schedule and continue to eat their 3 meals a day, but simply spread out at different times. Other people, for whom adaptation is more difficult, will see their appetite decrease and will need to split their meals into smaller portions during their waking hours. Therefore, you need to find your own formula, the one that best suits your body. So there is no winning formula. You have to try!
The most important thing to remember is CONSISTENCY. Try to stick to this new routine and eat at the same times every day. Intermittent fasting is not recommended. A study on police officers even showed that the total calorie intake of night shift workers who practiced intermittent fasting was higher than that of those who did not fast (1). Catherine, is there also a demonstration regarding the quality of the chosen foods?
#2 Caffeine Warning
Many tend to overdo caffeine during night shifts to stay awake. The problem is that it can take at least 4 to 6 hours to be completely eliminated from the body and can therefore affect sleep. If you go to bed around 8 AM, try to stop drinking coffee around 3 AM, for example. The maximum recommended daily amount of caffeine is 400 mg (2). For reference, a cup (250 ml) of filtered coffee contains 179 mg of caffeine. You also need to include tea (30-50 mg/cup), chocolate (5-60 mg), cola (45 mg/can), and guarana and yerba mate, which are often found in energy drinks. Beyond this amount, you may experience increased insomnia, more irritability, headaches, and nervousness.
If you really want a hot drink at the end of your shift, choose herbal teas or decaffeinated coffee and tea, for example.
#3 Make sure you have fiber at every meal/snack
Fiber plays a very important role in atypical work schedules. First, it provides a feeling of fullness that can help manage nighttime cravings. Second, it helps maintain more stable blood sugar levels and therefore energy levels. Finally, fiber is also an ally for constipation, which can be more prevalent in night workers due to several factors (3).
Incorporate vegetables, fruits, legumes, nuts or seeds, and whole grains like whole wheat bread or quinoa, for example. Include these in your snacks as well, in the form of raw vegetables, roasted chickpeas, chia pudding, a handful of almonds, a slice of bread with avocado, etc.
#4 Be careful of foods that are too high in fat and/or added sugars
Fatty and fried foods (fries, poutine, pizza, deli meats, dishes in creamy sauce, deli meats) not only increase calorie intake but also slow down digestion. It is well known that at night, the digestive system slows down its functions because normally, it does not need to work very hard while you sleep.
This advice applies even more to people suffering from reflux and heartburn!
Regarding sugary foods (cookies, cakes, donuts, sodas, candies and gummies, chocolate), these promote the famous slump or sudden drop in energy, which is not at all desirable at night when you want to stay awake.
#5 Adjust your exposure to light
Hormones like melatonin are extremely dependent on light. If you want to best regulate your circadian rhythm, go outside as soon as you wake up and expose yourself to light as much as possible during the first part of the night. Then, try to reduce your exposure by dimming lights, for example, by reducing the brightness of your computer and cell phone screens as well. Place blackout curtains in your bedroom to make your sleeping space as dark as possible.
Did you know that the Epithelia clinic offers training specifically designed for workers with non-traditional schedules? Available in 1-hour or 3-hour sessions, inquire for more details!
References
- Teixeira BS, Silva CM, Silva ATF, Santos LLD, de Paiva Maia YC, Pedrazzoli M, Wright KP Jr, Crispim CA. Influence of night shift fasting on subsequent eating behavior, hunger, and glucose and insulin levels: a randomized, three-condition, crossover trial. Eur J Nutr. 2023 Apr;62(3):1281-1293.
- Health Canada: https://www.canada.ca/fr/sante-canada/services/aliments-nutrition/salubrite-aliments/additifs-alimentaires/cafeine-aliments.html
- Rogers AE, Hu YJ, Yue Y, Wissel EF, Petit Iii RA, Jarrett S, Christie J, Read TD. Shiftwork, functional bowel symptoms, and the microbiome. PeerJ. 2021 May 11;9:e11406.
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