6 Nutrition Tips for Irregular Working Hours

In our current society, it's quite common to work irregular hours. Police officers, firefighters, doctors, and healthcare workers often have rotating shifts. Additionally, entrepreneurs, young professionals, hospitality and retail staff, airport personnel, and production workers frequently work at different times.

Irregular work can take a toll on your health. It can significantly disrupt your body's internal biological clock (circadian rhythm), negatively impacting your health and performance. This disruption can lead to fatigue, reduced concentration, and health issues such as altered appetite, poor sleep, weight gain, digestive problems, and high blood pressure.

People with irregular work schedules also have a higher risk of overweight, cardiovascular diseases, and various other (chronic) illnesses and health problems due to lack of sleep, inadequate exercise, and an irregular and unhealthy diet.

If you work irregular hours and frequently rotate shifts, it's crucial to exercise regularly and maintain a healthy diet.

In this article, we provide 6 nutrition tips that you can apply when dealing with rotating shifts and irregular working hours.

1. Eat at Fixed Times

Our body loves a routine, so it's important to eat, exercise, and sleep at fixed times. This has a positive influence on your body and performance.

When you have rotating shifts, it can be challenging to eat at fixed times. In that case, try to establish a consistent eating pattern around your shifts.

Plan and prepare your meals yourself. For early shifts, you can postpone breakfast and set a fixed time to maintain regularity. If you feel the need to eat something after waking up, you can have a piece of fruit.

Your lunch and dinner can follow your usual routine. To make it easier for yourself during rotating shifts, you can also reverse your meals by having a warm meal in the afternoon and opting for a hearty salad, sandwich meal, or (when time is limited) a healthy meal replacement like our Orangefit Hero or Orangefit Diet in the evening.

Schedule snacks at fixed times to minimize the chances of getting hungry at different times and feeling the need to snack.

2. Eat Balanced Meals

When dealing with irregular working hours, it's crucial to ensure you get good sleep. The quality of your sleep is influenced by the quality of your diet.

Consume whole foods rich in essential nutrients such as vegetables, fruits, legumes, and whole grains. These foods contain significant amounts of B-vitamins (B3, B5, B6), which stimulate the production of melatonin (a crucial sleep hormone).

Make sure your meals consist of a balance of proteins, carbohydrates, and good fats. This provides better satiety and controls your hunger.

Avoid consuming very fatty meals at night, as they digest more slowly. Consume the majority of your carbohydrates towards the end of your shift (1-2 hours before going to bed) and focus on eating more protein-rich meals during your night shift.

3. Avoid Soft Drinks and Sugary Snacks

Besides being high in calories and low in essential nutrients, these products often have a negative impact on your blood sugar levels and energy levels.

It's also advisable to steer clear of fatty/fried snacks and avoid spicy and heavily seasoned meals during your evening and night shifts.

Good snacks include raw vegetables (bell peppers, cucumber, tomato, etc.), fruit, unsalted nuts, a bowl of oatmeal, whole-grain bread (e.g., with nut butter or hummus), a boiled egg, or a bowl of quark or (soy) yogurt.

4. Avoid Alcohol

Alcohol halts the production of melatonin and can significantly disrupt your body. It hinders nutrient absorption and, particularly, has a negative impact on (the quality of) your sleep, recovery, muscle building, and fat burning.

Limit your alcohol intake on days off to a few glasses and avoid drinking alcohol on workdays.

5. Limit Caffeine Intake

Caffeine stimulates your central nervous system. It can provide your body with extra energy, make you more alert, and improve your concentration. However, the downside of caffeine is that it can remain active in your body for quite a while, negatively affecting your sleep.

Therefore, try to limit the consumption of coffee, cola (light), and other energy drinks as much as possible and avoid taking caffeine at least 6 to 8 hours before going to sleep.

6. Take Time to Eat

When you're still active at night, your body has a much harder time digesting your food. Therefore, try to pause and take the time to eat.