4 Tips For Staying Healthy On Night Shift

Written By Finnegan Pierson / Reviewed By Ray Spotts

Night shift has been noted to have negative effects on the body and mind. Whether you work the night shift out of preference or out of necessity, there is no denying the impact of this tough shift. Sleep schedules become off due to the disruption of the normal sleep cycle and daily routines can be lost.

It is essential to focus on health and well-being while you work this shift to stay your healthiest and perform your best. These tips can help improve how you care for yourself through this schedule.

1. Stay Moving

Physical activity is a vital component of health. Daily exercise builds strength, increases endurance, helps with weight loss or management and can improve the quality of your sleep. Working out can also boost energy levels, so give it a try after sleeping and before you get ready for work. During your shift, try to stay moving if possible.

Accountability and information can increase the likelihood of sticking to a workout routine. Find an accountability partner to keep you active. Thanks to the internet, you can communicate with your partner through any number of methods on your phone to check in on each other’s progress.

There are plenty of apps to track steps and fitness goals that can provide insight as to how active you stay. Other technologies and fast 5G core can help you stay in contact with others, learn about your health, stream workouts and so much more.  

2. Nutrition

The foods you consume can have a dramatic effect on your body, mood, energy levels and more. While working nights, it is vital to make sure you are eating healthy foods. Unfortunately, food options can be very limited during the night. Meal prepping and packing your lunch will help you to stay healthier.

Prepare healthy foods and portion them out for the week to make it easy to grab your packed lunch on your way out the door. There are tons of nutritious meal prep ideas online. Throw in some healthy snacks such as fruits, vegetables, nuts and other energy-boosting foods in case you get hungry throughout the shift. 

3. Hydration

Obviously, coffee and other sources of caffeine may be a night shift necessity. A cup or two of coffee can help energize you. However, staying adequately hydrated can improve your health and help boost your energy. Bring a water bottle with you and aim to start drinking at least 64 ounces of water per day if you do not already.

The benefits of hydration are numerous, including improved focus, brain function, energy levels, blood pressure, digestion and organ function. Plus, drinking water is an easy and cheap way to stay healthy.

4. Avoid Sugars

Sugary foods fill many vending machines and storefronts, making them a quick grab for a snack. These foods will make you more tired as you experience a sugar crash that will leave you feeling worse at work. Plus, the empty calories, high sugar levels and processed ingredients provide no value for your body.

Reach for healthy, filling snacks instead. This is another example of how packing your lunch and snacks can help you to avoid the poor food choices available late at night.

Sleep plays a tremendous role in our health so it is imperative to improve sleep quality while working late at night. Your sleep can be improved by environment, diet, exercise and more. Next, focus on the things you can control, such as your hydration status, diet and the amount of exercise you get each week.

Night shift can wreak havoc on the body, so take care of yourself as you prepare for your shift. Your health will thank you. 

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Written By:

Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.