While often required in many professional fields, working nights can come with unique challenges when it comes to nutrition and wellbeing. The body's natural cycle is interrupted, which can disrupt our internal clock, affect our metabolism, energy levels and even our appetite cycle, reducing our ability to make wise food decisions. In a context where late meal options can be limited, learning how to eat well becomes vital.
Think of the start of your shift as a 'morning' and adapt your first meal accordingly. Some may prefer a classic breakfast, such as a vegetable omelette with a slice of whole-wheat bread. Others may prefer more typical dinner dishes, such as a protein-packed salad. The important thing is to choose a meal that will give you the energy you need to start your night shift, whether with fibre-rich grains, lean proteins or fresh fruit and vegetables.
To avoid giving in to the temptation of snacking on foods high in sugar or salt, prepare your meals in advance. Create lunch boxes that contain balanced snacks that are rich in protein and fibre. Here are a few examples:
This way, your lunchbox will become a valuable resource for planning a healthy, balanced diet (lien vers l’article 7 conseils pour une préparation de repas efficace) throughout your shift.
Hydration is crucial, especially when working nights. Having a bottle of water on hand is a good way of making hydration more accessible. However, it's also important not to consume too many caffeinated drinks, as this could disrupt your sleep once your shift is over. If you're feeling low on energy and it's not time for your snack, consider choosing low-caffeine drinks such as green tea.
Working nights can disrupt your hunger and satiety signals. To make more informed food choices, you need to recognise these signals. Signs of true hunger can include, for example, a gurgling in the stomach, a drop in energy, or a feeling of an empty stomach. When you identify these signs as genuine hunger rather than fatigue or boredom, choose a balanced snack rich in protein and complex carbohydrates. Adopting this mindful approach helps you maintain a balanced diet that supports both your energy levels and your overall well-being.
Instead of eating quickly or absent-mindedly, take the time to really savour every bite. This can help you to improve not only digestion but also your sense of satiety and general well-being.
Mindful eating can be a powerful tool for maintaining nutritional balance, especially in an atypical working environment such as working nights, and it can also help you avoid overeating.
It's absolutely possible to eat a balanced diet while working nights. The key is to plan ahead and stay aware of your nutritional needs. Night shifts have a real impact on one's health.
Bear in mind that everyone is different. So feel free to adapt this advice to your own situation. If you have any particular nutritional concerns, book an appointment with a dietitian-nutritionist for a diet plan tailored to your needs.
