In many industries, people work continuously according to a shift system. Not only in industry, professional transport and port, but also in the service sector, such as police, fire brigade, nursing and all kinds of homes. Being available 24 hours a day places extra demands on body and mind. That is why a sensible, balanced diet during night shifts is essential to prevent overload on your body and to perform optimally.
You are supposed to sleep at night
A person is naturally productive and alert during the day, while the night makes them sleepy and inactive. Our body is clearly not set up to work at night. But for various professional groups in the (semi-)government and also in many private companies, working at night, via a rotating shift system, is unavoidable. Some volunteer organizations also have 24-hour accessibility, such as the telephone assistance service De Luisterlijn. Many people therefore have to deal with a continuous schedule and, as a result, a tiring night shift.
Stay fit through proper nutrition
Some employees are confronted with physical complaints if they often work night shifts. This mainly concerns digestive problems and fatigue complaints. It is of course important for safety and quality of work that employees on night shifts remain fit. But that fitness is also essential for the health and sustainable employability of those employees.
Tips from the dietitians
For example, suitable nutrition during, but also shortly before the start of such a night shift, promotes health and sleep quality. And good nutrition also combats fatigue. A number of useful nutritional tips to prevent stomach and intestinal complaints:
Maintain a three-meal pattern as much as possible during the night shift.
- hot food around 6 p.m
- at 1:30 meal number two
- and number three at 5:00
- Finally, around 7 a.m., some easily digestible food, before going to sleep.
- Since the digestive system is at half speed, do not take too large portions, otherwise the intestines and stomach can be overloaded.
- Do not snack or snack during the shift. Too much sugar causes blood sugar levels to fluctuate too much, resulting in greater fatigue.
- And do not consume too many fatty products, because the body can hardly digest that fat during the night, and therefore cannot convert it into energy. Too much fat also causes unnecessary fatigue.
- After the service, take some time to relax and then go straight to sleep. Avoid coffee, alcohol or cola.
Not everything is forbidden
Fortunately, what is allowed is eating healthy snacks, such as fruit, dairy, crackers and a sandwich. But eating at night remains a difficult issue anyway. Unfortunately, there is no universal formula that works well for every person. If you have any questions, tips or recipes, it is useful to contact a dietitian affiliated with the company.