![]() There should be no need to drink coffee or sodas because they can lead to dehydration. Some food items that are good for hydration include watermelon (91% water), apricots (89%), cantaloupe (86%) and strawberries (85%). Your body is constantly losing water, both through perspiration and breathing, so staying hydrated helps your overall health and energy levels ( 7 ). Read More: How To Stop Eating Late At Night: 5 Clever Ways To Kick This Habitĭrinking lots of fluids is one of the most important things you can do at night. This includes foods such as vegetables, legumes, nuts and whole grains. This is because these foods produce a gradual increase in blood sugar levels. Some of the best foods to eat at night are low glycemic index foods. This might affect your body’s ability to manage blood sugar spikes caused by certain foods. Research in animals has shown that the pancreas may not function as well when circadian rhythm is disrupted ( 3 ). Some healthy foods to eat at night include: Low GI Foods However, knowing which foods to eat at night and including them in your night shift diet plan can help you avoid all these issues. Working the night shift can cause you to experience a change in appetite, digestive problems, trouble falling asleep, and weight gain or loss ( 11 ). The best part about timing your meal before your shift is you can enjoy a proper dinner with your family before heading out. The Dietitians of Canada recommend having dinner a few hours before going to work if you’re working through the night ( 9 ). This means that you shouldn’t expect to eat a full meal at midnight and then digest it as you would during the day. You might be fully awake, but your metabolism isn’t. The reason behind this timing is digestion and metabolism aren’t as efficient at night, whether you’re awake or asleep. Try this simple trick: eat more at the beginning of the shift and less towards the end. As it gets closer to midnight, hold back on your food intake and add small snacks throughout the rest of the shift as necessary. It is always a good idea to start off the night with a proper meal before starting work. Here are some tips for creating an effective 12-hour night shift meal plan.ġ2-Hour Night Shift Meal Plan: When To Eat It’s important that these employees create a healthy meal plan in order to avoid weight gain, digestive problems, insomnia and an increased risk for disease. Most of them have a disrupted eating and sleep routine. Such people include factory workers, security guards and healthcare workers who work the night shift. Some people are just starting their workdays when other people are going to bed. Have A Light Meal After Your Night Shift.Eat Frequent Small Snacks Throughout Your Shift. ![]() 12-Hour Night Shift Meal Plan: Tips For Working Night Shift And Eating The Right Foods. ![]()
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