Even if food hardly influences our internal clock, especially shift workers should pay attention to a balanced composition of meals and the right time to eat. Thus, they support their organism, which must perform quite a bit of adjustment work in the constant change between the day and night rhythm. Here are some tips for people whose working hours fall between 10 p.m. and six a.m:
- The energy needs of a night shift worker are the same as those of a day worker, only the distribution of meals is different. Regular food intake appropriate to the circumstances can largely reduce loss of appetite and gastrointestinal disorders.
- Regular meal times and breaks during shift work provide a better sense of well-being.
- Favorably, a light dinner should be taken at home between 19 and 20 o’clock, around midnight is a warm meal, two hours before the end of work is recommended snack – a warm meal warms and invigorates, snacks prevent the drop in blood sugar, so that the performance and concentration are positively promoted.
- Night meals should be low in fat and easily digestible:
- As a hot main meal, vegetable stews, gratins or lean meat and fish in low-fat preparation are preferred. Suitable side dishes include jacket potatoes, whole-grain rice, whole-grain pasta, and vegetables and salads. Quickly prepared or taken from home and warmed up are also (ready-made) soups.
- As snacks are low-fat dairy products, fruit, stewed fruit, crispbread, wholemeal bread with cream cheese or cooked ham and salads are recommended.
- Two hours before bedtime should not drink coffee or black tea, because the caffeine has a stimulating, circulatory effect and thus the well-deserved sleep fails.
- It is recommended not to go to sleep directly after work in the early morning hours, but to schedule time to switch off (for example, by taking a walk or reading). A light breakfast is allowed if it is postponed.
- In order not to upset the internal clock by brightness, a quiet and v. v. darkened sleeping environment should also be created during the day.
