NIGHT SHIFT NUTRITION: YOU DON’T NEED TO LOSE SLEEP OVER YOUR FOOD, TOO
Working the night shift has been a notoriously difficult challenge for individuals pursuing changes in their nutrition. Adding an irregular sleep schedule often tends to throw gasoline on the constant fires that life brings. But that doesn't mean that progress can't be made with nutrition, even on the longest of nights. Here are six tips to help you as a night shift worker in your food:
DETERMINE HOW TO "DEFINE YOUR DAY."
Whether from midnight to midnight, 5 p.m. to 5 p.m., or after your "big sleep" (vs. a nap) treat each day within the same time frame. This is especially true if you're tracking your food intake. If you're treating each day as the general population from midnight to midnight, you'll want to consume adequate protein and calories within that time frame.
THERE ARE NO "HARD RULES" FOR WHAT FOODS BELONG.
If you want traditional breakfast foods at different times, by all means, have breakfast at any time - including when you wake up from your daytime sleep. Eat lunch or dinner during your shifts. Don't constrain yourself into the traditional types of meals. Instead, focus on a protein source and a serving of fruits OR vegetables with each meal, and strongly consider a starch/grain/legume/bean with most meals.
TRY TO KEEP A SIMILAR SCHEDULE WITH YOUR SLEEPING AND EATING
This applies even on nights you're not working. Maintaining these habits throughout the week will help you manage the equilibrium and routine that your body is seeking.
PLANNING AND MEAL PREP WILL BE ONE OF YOUR BIGGEST HELPERS.
Try to prepare 2-3 protein options to get you through the week as a minimum. And don't be afraid to rely on convenience and pre-prepared items: pre-cooked meat, canned/frozen items, bagged salads, rotisserie chicken, and deli meat are also fantastic helpers. Log meals in advance, pack meals (utilize your freezer), and have some shelf-stable snacks to keep with you or in your locker. And don't be afraid to turn to nearby restaurants where you're able to best estimate macros: deli sandwiches, Chipotle/Qdoba, or even easy-to-grab items at convenience or grocery stores.
ATTEMPT TO GET NATURAL DAYLIGHT AND FRESH AIR.
As your circadian rhythm is impacted based on the change in sleep, maximizing fresh air and sunlight can still help maintain some aspects and benefits from a standard daytime routine for the general public.
MAINTAIN MOVEMENT HABITS FOR YOURSELF AT LEAST 2-4X A WEEK.
Many times, regular movement takes a hit because of excessive tiredness. As a result, make a lower level barrier of entry for workouts and movement that you're more likely to maintain. You will be more likely to continue exercising if you set lower expectations! (Think of all those times you said you'd work out 5-6x a week, only to have completed one workout by Wednesday, so you forego any workouts the rest of the week since you won't hit your goal, and you promise yourself you'll try again next week. Instead, set a goal for 2x a week--still far better than nothing).
Ultimately, be willing to allow yourself to experiment to see what works best for you. Try different meals, planning, workouts, and time frames to see if you notice any differences. Track your meals, and journal about how you feel. What trends or issues do you see? How can you maintain what you like or make adjustments? Allow yourself to explore the experience with curiosity.
Night shifts may cause sleep loss, but we don't need you to lose any more sleep by worrying about your nutrition. Seek to keep it simple as you navigate the challenge of overnights.
We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!