Working in the night shift?? Want to earn more incentives?? Struggling to work in night shift and worried about your health? I will tell you how to make this shift more healthy, active, alert and energetic.
Eat well before hitting the work station:
Finish your ‘MAIN MEAL’ before hitting the work. Eg. .If your shift starts at 10:00 pm, finish your meals by 8:00 pm.
Several small meals high in protein is the mantra:
Yes!! Several small meals comprising of protein rich foods, low in carbs and fats is the mantra of keeping yourselves active throughout the shift. Such meals will keep blood sugar levels more stable keeping you alert all the time. Pack your bag with protein rich foods as these foods are said to keep you alert. Make sure you are packing one light meal (can carry any one from above mentioned options), snacks and some fluids with you. Eat your light meal first as early as possible.
‘Khane ke baad khuch meetha ho jaye’ is not applicable here when you are working in such a shift. Sweets will make you drowsy. Such foods will present an energetic feeling to you but alas! It will be short lived. So,avoid working hours to consume such food.
Control your temptation of having fried and spicy foods at work station. Consumption of such heavy snacks will put an additional burden on your digestive system. Some examples of mid-night snacks are: Nuts and Seeds like Almonds, Soybeans, Peanuts, Flaxseeds and Roasted chana, Apple with Peanut Butter, Popcorn, Cottage Cheese, Tuna, Eggs, Sprouts, Fruits with Curd Dips etc.
Is a cup of coffee /tea your best buddy??
Countless cups of coffee/ tea should not be your companion at work. A cup or two is alright.Over consumption will disturb the digestion process and caffeine content can affect your sleep once your shift is over.
Hydration is must!!!
A water bottle at your desk will help you remain alert throughout the shift. Take sips every 30-40 minutes to prevent yourselves from dehydration. You can sip on Lime Water, Coconut Water, Herbal Tea, Vegetable Juice/ Soup etc.
Hush!!!
Eat light snacks high in carbs, low in protein and fat before retiring. Cereals with milk and honey, toast with jam can be a good option. Make sure not to consume caffeine 4 hrs before your scheduled bedtime.
I am sure by adopting above mentioned changes you will be free from digestion related problems (acidity, indigestion,heartburn etc.), trouble falling asleep, high blood pressure, weight gain /loss, tiredness, fatigue, stress etc.
This idea of eating healthy can surely change your life…….!!!!
Have a healthy night shift……..!!!!