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Divya Sanglikar, profile picture
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Eating right in night shift duty

This document provides tips for maintaining a healthy diet and lifestyle while working night shifts. It recommends: 1. Eating small, frequent meals throughout the day and staying hydrated with water. 2. Planning meals in advance and packing food to eat during shifts, focusing on proteins like eggs, chicken and pulses to avoid drowsiness. 3. Getting adequate sleep of 6-8 hours per day by relaxing before bed, avoiding caffeine and alcohol late at night, and not sleeping on an empty stomach.

Health & Medicine◩
Related topics:
Healthy Diet‱ Health Care‱
Principle For Eating Right Meals: ‱ Small & frequent Meals Water: ‱ Drinking Enough Water Food Choice: ‱ Minimal Use of Processed Foods
Plan Your Day / Routine ‱ As per your working routine plan your activities ‱ Plan for 4-6 meals in a day ‱ Principles for eating balanced food remain same. ‱ You need to get adjust with changing body clock.
Eat more proteins during working time 0 Carbs make you feel drowsy. So avoid use of high sugary foods during working hrs. 0 include high protein foods such as: 0 Pulses 0 Dals 0 Chicken / eggs 0 tofu 0 Cheese
Make arrangement for yourself 0 If we ask you to eat all these things during night time, you also need to be prepared with it. 0 Plan your meals and carry it with you. You Need to Help your Self!
Time For Main Meal 0 Night workers should eat their main meal before their shift starts, preferably at regular 0 dinnertime between 5:00 p.m. and no later than 7:00 p.m. (Shift times vary from 7:30 p.m. to 7:30 a.m. or 11:30 p.m. to 7:45 a.m.). I 0 f you work the night shift, snack lightly during your shift, and eat a small meal at their midnight break (such as a meat or cheese sandwich)
Eating just before sleeping 0Include high carbs foods just before sleeping. 0Drinking cup of warm milk with nutmeg powder will help in falling in sleep.
Get Adequate Sleep 0 Before sleeping try to relax by listening to music, walk Or reading a book 0 Avoid Caffeine / Energy drinks late in the night 0 Do not sleep with empty stomach 0 Avoid alcohol just before sleep time. 0 Get adequate sleep for 6-8 hrs everyday.
Physical Fitness 0 Regular activity of 30 mins is must 0 Make small work breaks 0 Walking / jogging will improve mental health / concentration 0 Manage stress levels
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