If you work nights, it is super important that you implement a schedule which is easy to follow and works for you but is also healthy. Getting enough sleep and eating wholesome foods can make working shifts easier on your body and can improve your overall health. Here are some of top tips on how to stay healthy if you work night shifts:
1. Stock Up On Healthy Foods
Fill your pantry up with fruits and veggies, hummus, nuts and even homemade energy bars.
2. Preparation is Key
Preparing all of your meals before you start work is the key to eating healthy. If you eat straight away when you get home the last thing you want to be doing is cooking when you are tired and hungry.
3. Stop Unhealthy Snacking
It is best to pack a few small snacks rather than large meals as they may leave you feeling lethargic and heavy. Snacking every few hours keeps your metabolism going and leaves you feeling full without overdoing it
4. Stick to a Schedule
Make an eating schedule that works for you and stick to it. You should still be eating three main meals a day with snacks in between. If you can roughly stick to the ‘regular’ meal times then even better! Don’t use your night shift to be eating massive meals in the middle of the night. Try eating breakfast as soon as you get home, lunch when you wake up and dinner before you start work. You can then pack healthy snacks to take to work and incorporate protein into these so you stay feeling full.
5. Cut Down The Caffeine
The biggest killer to your health is constantly drinking tea, coffee and energy drinks, especially throughout the night. Replace them with natural foods that can give you energy, such as fruits.
6. Exercise When You Can
Depending on what your job is try to fit in exercise when you can. So instead of sitting down for long periods of time, try standing. Find stairs at work and walk up and down them a few times during your shift. Bust out some squats or stretch when you have a chance, all of these things can make a massive difference and may also help you sleep better when you get home.
7.Take Frequent Breaks
Whether you are working a 9-to-5 job or night shifts, taking frequent breaks is a must.
The break can be 10 to 20 minutes for every one hour of work, depending upon whether you are sitting most of the time or involved in monotonous or hazardous work.