Working shifts can upset your body’s “internal clock” which tells your body to be awake during the day and to sleep at night.
People who work shifts often find it hard to know when and what to eat. The good news is that by eating well and keeping active you can optimise your wellbeing and prevent common problems associated with irregular eating patterns.
Steps You Can Take
- You should still follow a healthy meal pattern of three meals each day plus healthy snacks and drinks, however, you will need to alter the times you eat these to suit your working hours. For example, eating your main meal of the day before you go to work, i.e. if you are on an afternoon shift eating your main meal around noon and if you are on a night shift eating your main meal around 8pm. Have a small meal and healthy snacks during your shift. Eating large meals during the night can cause heartburn, gas, or constipation. It can also make you feel sleepy and sluggish.
- Pack your own small meal and healthy snacks as options available out of hours may be limited.
- Stay well hydrated. Drink plenty of water when you can to prevent dehydration which can cause tiredness, sore heads and lack of concentration.
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Disclaimer: This information is provided to promote healthy eating in the workplace for healthy individuals. It is not intended for the use of anyone who is pregnant or has a medical condition. For individual advice, please see your GP for referral to a Registered Dietitian (RD).