HEALTHY

BALANCED
LIFE WITH
NIGHT SHIFT
JOB
OBJECTIV
ES

1 2
How to keep your How to manage
self fit & fine your meals
during Night Shift
Working in Night Shift
Our bodies have a circadian rhythm that signals us when to be
active and when to be restful throughout the day. Think of this
as our natural alarm clock — it dictates to our brains the
approximate time to get up for the day and lie down for a
good night’s rest. This schedule goes further by helping us
regulate our digestive system, body temperature, and heart
rate.

Night shifts disrupt the body’s circadian system and go

against its natural sleep patterns. Without proper self-care,
there’s the potential of developing health issues weight loss
and weight gain are common.

Consider yourself a health-conscious person?

Then it’s imperative to take the time to prioritize your
mental and physical health to ensure your body can
thrive.
How to Work in Night Shift:
Tips for Staying Healthy and Productive
The key to successfully tackling night shifts is rooted in your
ability to prioritize your wellness. Here are a few suggestions
on how to stay healthy when pushing through those long hours:

1. Set a Sleep Schedule

Developing a consistent sleep routine is critical to preparing your body for the
grueling hours of a night shift.
Try getting rest from 04 AM - 11 AM and a power nap (15-30 min.)
before the day starts to prepare yourself for the shift.
2. Consume Caffeine in Moderation
Coffee and tea are lifesavers for those trying to maintain the energy levels needed
to carry out their responsibilities throughout the night. Remember to consume in
moderate amounts, however, to avoid crashing in the middle of your shift. It’s
recommended to stop drinking caffeine after 2 AM.
Tip: Do not consume caffeine more than 250mg

3. Eat Healthy Foods

Eating foods high in sugar and trans fats can make the night shift more difficult by
destabilizing blood sugar levels and causing stomach discomfort. Pack nutritious
snacks and meals for when you get hungry like salads, fruits, veggies, and trail mix.
Get ahead of the game by prepping your meals at the start of the week. This will help
cut down on the time you spend getting ready and thinking of good options for you
to eat throughout the week.

4. Stay Hydrated
Stay awake and energized by making sure you’re drinking enough fluids during your shift. This also helps
to ensure your bodily functions are working properly since we rely heavily on water to keep our systems
running.
5. Exercise Regularly
Incorporating an exercise routine into your workweek will help you feel more
energized and prepared when taking on night shifts. If you’re a truck driver
traveling hundreds of miles a night, it can be difficult to find the motivation
to hit the gym. Find simple activities, like biking or hiking, that will allow you
to get some fresh air and work in some cardio.

6. Schedule Nights Shifts Close Together

If you’re having trouble getting used to the odd hours, schedule night shifts
consecutively, this will also allow you to take advantage of the daytime when
you have days off.

7. Create a Routine
Once your work schedule is somewhat set and consistent, make an effort to set a routine for when you’ll be
going to bed and waking up, Meals timing for Breakfast – Lunch – Dinner. This will ensure you’re getting healthy
amounts of sleep and food while you balance other aspects of your life like spending time with friends and
family.

8. Avoid Alcohol
Using alcohol as a means to fall asleep faster will disrupt the amount of quality sleep you get after your shift.
Though known as a sleep inducer, alcohol will impact your REM sleep, which influences how refreshed you feel
9. Use Free Time Wisely
It’s natural to want to use the free time you have on your off days to do something fun and exciting. Keep
in mind, though, that you’ll want to try to keep a relatively consistent schedule to prevent yourself from
needing to readjust to your work schedule.

10. Keep Your Household in the Loop

If you live with other people, keeping them up to date on your work schedule can help them create a
space that accommodates your sleep requirements. You can also plan the meals you’ll be able to share
together to continue to make time for each other.

11. Take Nap Breaks

Take advantage of your break times by fitting in one or two strategically timed naps. This will help you
remain alert and focused throughout the night. If possible, find a dark, quiet space where you can rest for
10-30 minutes.

12. Prioritize Self-Care

Working night shifts can have an unfortunate impact on your mental health. Prioritizing self-care practices
like meditation, yoga, and other forms of therapy can help you stay connected to yourself and how you’re
feeling.
13. Design a Sleep-friendly
Bedroom
Once you’re finally able to hit the hay, you’ll want to
create an environment that will allow you to drift into a
peaceful slumber as quickly as possible. Close blinds to
block out any unwanted light exposure and avoid
scrolling through your phone or TV channels.

14. Limit Blue Light

Blue light emitted from tech devices has a negative
impact on your melatonin and sleep hormone levels.
Avoid using your phone or staring at the television
before going to bed to maximize the amount of restful
sleep you get.

15. Keep Warm

With your built-in thermostat, your body naturally raises
your temperature during the day and reduces it at night
to preserve unused energy. Remain comfortably asleep
by wrapping up in a blanket at night and using a fan
while sleeping during the day to keep cool.
16. Move Around
Being available to take short walks throughout your shift will not only prevent you from falling asleep but
keep your blood flowing properly throughout your body. Go on a walk every hour or so to stretch your legs
and rejuvenate yourself.

17. Foster a Community

Seek out fellow professionals or online forums where people can share their experiences and advice
regarding taking on night shift hours. You could discuss healthy habits and routines that have helped you
adjust to the job, and maybe pick up some tips from others, too.

18. Try to Get Some Sun

Those working night shifts are more susceptible to vitamin D deficiencies known to affect bone health and
calcium levels. After you get some sleep, try opening your curtains or going for a walk around the
neighborhood to get some sunlight.

19. Find a Class

If you’re a medical professional, the CDC offers resources on how to cope with night shift hours and
adjusting your schedule to support a healthy lifestyle.
20. Talk to a Doctor
Headaches, insomnia, and nausea are just some
of the symptoms someone can experience when
taking on night shifts. Give yourself a month or
so, and if these symptoms persist or worsen,
seek out a doctor for advice. They may be able
to advise you on how to better manage your
symptoms.

Though you may be satisfied with your salary,

just keep in mind that nothing is more valuable
than your mental and physical health. With
these tips and tricks, you can take on your
night shifts knowing you’re doing everything
you can to set yourself up for success
throughout the night.
Science of Weight Gain/Loss

Calculate the daily need for calories.

Body Weight in Kg. (BW) X 2.2 X 13/14/15 in rare cases 16 – (Estimated calories need for 1 day)

Calory Excess/Deficit

Smal
l Large
10- Moderate 40-
20% 20-30% 50%

1 Gm Fat – 9 Calories
1 Gm Carbs – 4 - 5
Calories
1 Gm Protein – 4 - 5
Calories
Protein, Carbs, Fats
Good/Bad – Carbs/Fat
Carbohydrate - https://1drv.ms/b/s!AnNfI5xyfZsIkxS1m5oj6xaYKylf
Fats - https://1drv.ms/b/s!AnNfI5xyfZsIkxWXZ7mxfXY6cGdc

Sources of Protein: Sources of Fiber:

 Peanut Butter Green Tea
 Eggs All Fruits & Juices
 Fish Vegetables/Salad
 Chicken
 Soya Chunk
 Oats
 Whey Protein
 Milk
Tips for good health & Recap
 Don’t be nutrition deficit, Eat a variety of foods (avoid fast food).
 Replace saturated with unsaturated fat.
 Take sun light for 10 Min – 365 Days, Take vitamin D if you’re deficient.
 Be Active do Yoga, Gym, Running, Dance…….
 Take warm milk before bed for quality sleep.
 Stay hydrated drink at least 3 Liter water during winter & 5-6 Liter during Summer.
 Prefer Tea instead of Coffee.
 Eat seasonal fruits, do not focus for specific fruits like apple.
 Limit sugary drinks
 Get enough sleep – minimum 50 hrs. a week, Avoid bright lights before sleep.
 Eat whole eggs, it contains all BCCA.
 Fish oil OR Flax seed for Omega 3