Hello Night Shifters!

By Nmami Agarwal     08-Aug 2018

Hello Night Shifters!

No matter what anyone says, we all are designed to work during daytime and rest at night. We’re our best and most productive during the day too. But when you work against your natural body’s rhythms, it starts running into a set of challenges and extra stress. If you work night shifts, you may come across some unusual experiencea such as a change in your appetite, weight loss, weight gain, digestion problems like gas, constipation and heartburn and also insomnia. But the good news is, by following a balanced diet and keeping yourself active, you can stay away from such problems.

Hence, if you are a night shifter you need to pay extra attention when trying to maintain your physical and mental health. Amongst which adequate sleep and making healthy food choices are the two key factors on which you need to focus on. For correct guidance here are few health and diet tips to be followed if you are the night shifter. Here it follows:

  • The biggest killer of your health in working hours is the constant coffee mug on your table and multiple energy drinks. Try to limit coffee intake during your night shifts and drink it four to five hours prior your shift end because caffeine stays in your body system for quite a long time and after reaching home you might find it hard to sleep.
  • Avoid fatty, spicy and fried foods like kachori, samosa, puris, potatoes and an excessive quantity of desserts. Such foods will leave you feeling heavy, sleepy or might be bloated which a few hours later could provoke acid formation in your stomach leading it to acidity. To prevent such indigestion issues or heartburn, eat low-fat foods, lightly spiced up, and none fried too.
  • Before going to sleep make sure you eat small and light meals which should be a balanced combination of lean protein, low-carbs, and low-fat. Your body and digestion process naturally slows down when your body goes in a rest mode. Therefore, eating a small meal will provide you with quality sleep and get digested easily.
  •  If you are an energy drink person then, it should be the second most thing to cut down because it’s packed with sugar and other nasty ingredients. So, better you replace it with some herbal tea or infused water that will give you energy.
  • 3 a.m. to 4 a.m. is the time when your body system naturally tends to feel more sleepy as it is programmed to be that way only. You need to choose healthy protein options like yoghurt, nuts and fruits which will give you the burst of energy without making you sleepy.
  • Last but the least take scheduled breaks, do some desk, stretches and walk up a flight of stairs. Doing so will give you strength to finish up your shift, give a boost to your mood and help you stay awake.

Night Shift Meal Pattern Choice

Large night meals choices can possibly make you sleepy and decrease alertness during working hours and might also encourage weight gain. So, rather you should take small meals like protein-rich foods, wholegrain sandwiches, boiled eggs and some fruits and salad topped with crunchy seeds and nuts. But make a schedule to eat these foods in the first half of your night shift, the perfect time when you need energy. If at times, you plan to have dinner until you’re at work then, make sure to have a count on your calorie intake. For that choose lean protein like tuna, beans, fibre-rich whole grains and at last some fresh veggies for sustained energy to help you push through your shift.

Over to you

Working at night can be really difficult to stick up to specific healthy schedule in which you are likely to eat unhealthily, irregularly or may be skipping meals. So, if you work at nights, it’s extremely important for you to implement proper schedule meal plans which are easy to follow and is also healthy taking inspiration from health and diet tips suggested above. Following so can make your working hours easier and can improve your overall well-being.

4 thoughts on “Hello Night Shifters!”

  1. Hi ma’am.! This is Ishan. I am student right now and I will preparing for various Competitive examination like Banking, UPSC.
    My reading schedule is in the morning.. I never read let night.
    As a student I want your precious guidance, how could I enhance my mental as well as physical competence level for long time reading and also What is the best time to read with full of concentration and do some Yoga in the morning and I am Pure Vegetarian guy.
    I mention my Email address belove and also I am regular follower on an Instagram.
    Plz ma’am, I really needs your help.

  2. What will be the best time to have??
    According to you to Balance the body.

  3. I work in an telecom organization and night shifts are bound to take place.And as perfectly written we all tend to either take a lot of caffeine or junk food.Really appreciate the such topic has been touched and important points has been revealed. The important food habits explained well. Also if possible add on some point that if due to office call when someone wakes in night..its immediately hard to go to sleep.what one can do in such cases? I generally put my phone on monochrome mode with brightness to lower level. Please share your knowledge on this point too.

  4. Thank you so much Nmami for this. You are awesome. I had asked you this weeks back and thought this went unseen, but you never cease from surprising us all the time. Thank you so much.

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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
#Activity #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Exercise #Food #Fitspiration #Fact #Healthyliving #Health #healthydiet #Healthylifestyle #Loseweight #Lifestyle #Myth #Mythfact #mealplanning #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #nutritionist