John Core, culinary nutrition specialist with Sodexo in Ireland, reveals ways shift workers can improve nutrition, sleep and wellbeing. He also provides practical steps employers can take to support healthier teams.
For many people, working life doesn’t follow a traditional 9-to-5 schedule. From healthcare and pharmaceuticals to manufacturing, emergency services, transportation and logistics, shift workers operate in a number of sectors and play a critical role in keeping our essential services running around the clock.
But working irregular hours can make it difficult to maintain healthy habits, particularly when it comes to nutrition and sleep.
“By combining individual preparation with a workplace that supports and encourages healthier choices, organisations can help shift workers stay energised, focused and better equipped to meet the demands of the job”
Long working hours, high-pressure environments, demanding workloads and irregular schedules mean nutrition can often take a back seat or be forgotten about entirely, leading to skipped meals, unhealthy snacking habits and overeating when the opportunity to eat finally arises.
This causes fluctuations in energy levels, making it harder for staff to meet the demands of their role and perform their duties effectively.
Maintaining a healthy and nutritious diet whilst working a shift pattern does not need to be complicated.
Here are five simple pieces of advice for shift workers to consider to make sure they are fuelling their body throughout their shift and maintaining a healthy and balanced diet.
Don’t see meal prep as a chore – see it as an investment in your wellbeing
Preparing healthy and balanced meals in advance at home can ensure you have what you need to remain focused and get the most out of your shift. Focus on preparing meals that are high in plant-based fibre such as salads, fruits and vegetables to keep you fuller for longer, maintain your energy levels and contribute to a healthier digestive system.
Good quality protein sources such as turkey, eggs, fish, yoghurt, beans and lentils can also support fullness, improve concentration and promote steadier energy levels throughout the shift. If you don’t have lots of time to cook in advance, opt to bring in lean proteins, whole grains and a variety of vegetables that can be easily assembled into a meal to avoid relying on convenience foods and vending machine meals.
Eat your largest meal towards the start of the shift
The timing of your meals is just as important as what you consume, so aim to eat your largest meal within the first 3 to 4 hours of your shift. This ensures you are well nourished, providing sustained energy whilst you work. It also allows for better digestion, preventing heartburn and stomach pain, and encourages more efficient glucose processing.
If you’re hungry later on in your shift, opt for a light meal at least 1 to 2 hours before you intend to go to bed, otherwise you might struggle to fall asleep.
Stay hydrated!
Staying hydrated is another important (and often neglected) aspect of maintaining good nutrition. It’s easy to forget to drink enough water when you are busy, but dehydration can lead to fatigue and decreased concentration, making working in a shift pattern even more difficult. Aim to keep water within reach to ensure you are regularly drinking enough water throughout your shift.
Better snack choices will result in better sleep once your shift is over
Rather than grabbing a sugar-rich snack such as a packet of crisps, bag of sweets or a chocolate bar, which can result in energy crashes and food cravings, snack on fruit with yoghurt, oatcakes with hummus, or a small handful of nuts for more sustained energy. This can help avoid the hunger and energy dips that may disrupt your sleep later down the line.
Improving sleep after shift work
Getting enough sleep after a shift is essential for recovery and wellbeing. After your shift ends, try not to delay going to bed, and avoid alcohol, smoking, intense exercise and screen time before you turn in, as these can interfere with sleep quality.
While tea and coffee can be useful earlier in your shift, it is best to avoid caffeine in the final few hours before planned sleep, as it can make it more difficult to switch off afterwards.
Where possible, aim for seven to nine hours of sleep in a dark, cool and quiet room. If you work night shifts, blackout curtains or an eye mask, along with earplugs where needed, can create a better environment for restful daytime sleep and help ensure you are refreshed for your next shift.
How employers can support healthier shift working
While shift workers can make positive changes to their own routines before, during and after their shifts, employers also have a responsibility to make sure healthy choices are accessible to their workers.
For businesses operating around the clock, providing nutritious food and drink options should not be limited to between 9am and 5pm. Employers can make a real difference by making healthier options available beyond these standard daytime hours, providing access to balanced chilled meals, soups, overnight oats, sandwiches with lean protein and vegetables, fruit, yoghurt, nuts and lower-sugar snacks in self-service areas.
Where a 24-hour or extended hours canteen is not a viable option, ensuring vending machines are well-stocked with wholesome options can also better meet the needs of those on site outside of standard working hours. It is also important that staff have access to chilled storage, a microwave and appropriate breaks to eat and hydrate properly. Employees working early mornings, evenings or through the night should have access to balanced meals and healthier snacks when they need them.
By combining individual preparation with a workplace that supports and encourages healthier choices, organisations can help shift workers stay energised, focused and better equipped to meet the demands of the job.
For more tips and healthy meal prep recipes, you can check out Sodexo’s blog here.
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