What Is the Right Diet For Shift Work?

Shift work usually means that employees work alternately in an early and late shift. However, it is also possible that they constantly do their job very early or very late, or even work at night. In any case, shift workers work against their so-called “internal clock”. The natural day-night rhythm, according to which people are active and efficient during the day and seek rest at night, is interrupted by external circumstances, while the internal clock continues to tick according to the natural rhythm. Shift workers who adapt their diet to the circumstances can significantly increase their well-being and alleviate health problems.

In principle, the energy requirement of shift workers does not differ from that of employees with “normal” working hours. However, a balanced diet can have a particularly large influence on their well-being, since the body has to do a lot of adjustment work due to the change between day and night rhythm. Regular mealtimes can also prevent unpleasant side effects such as gastrointestinal problems, tiredness, and loss of appetite.

This is particularly important for professionals who work night shifts. This usually starts around 10:00 p.m. Night workers can try out how to manage with six meals a day:

1. 12:00 p.m.: Lunch should provide about 25 percent of the daily energy.
2. 4:00 p.m.: The snack should provide about 10 percent of the daily energy.
3. 7:00 p.m.: Dinner should provide about 20 percent of the day’s energy.
4. 12:00 am: The first meal of the night should provide about 25 percent of the day’s energy.
5. 4:00 am: The second meal of the night should provide about 8 percent of the day’s energy.
6. 7:00 a.m.: Breakfast should provide about 12 percent of the daily energy.

During the day the human body is active and efficient, but at night it is set to rest. Pulse and blood pressure drop, the production of digestive juices decreases. Therefore, the energy intake should be reduced during an advanced night shift. In addition, we generally recommend a low-fat and easily digestible diet later in the day. You should avoid snacks containing sugar at this time: They provide a short-term boost of energy but then promote fatigue particularly strongly. You can find more information about tiredness after eating here.

The midnight meal should ideally be warm. The heat counteracts the falling body temperature and has an invigorating effect. Alternatively, warm tea or broth can also help. Human performance is at its lowest around 4:00 a.m. Accordingly, carbohydrates and protein are now important to support the body. Sufficient fluid intake should be ensured throughout the night shift in order to maintain concentration. However, caffeinated beverages such as coffee should be drunk at the beginning and up to two hours before the end of shift work to prevent sleep disturbances.

During early shifts (approx. 4:00 a.m. to 1:00 p.m.) and late shifts (approx. 2:00 p.m. to 11:00 p.m.) you should eat twice. For the early shift, a snack in the early morning and a warm meal at lunchtime are recommended. On a late shift, lunch was eaten before the shift started. An afternoon snack keeps blood sugar levels up through the evening when a larger, light cold meal fuels the worker through the end of the shift.