Working night shifts can be challenging—both physically and mentally. The unnatural hours disrupt your body’s internal clock, making it harder to maintain your energy levels and overall wellbeing. But fear not! Narelle has discovered a simple yet powerful way to thrive during night shifts: focus on what you eat.
While it’s easy to rely on convenience foods and caffeine to power through long nights, Narelle emphasises that your dietary choices can make or break your energy and health during shifts. Here are her top tips for staying healthy and feeling great, whether you're working late or simply trying to improve your eating habits:
What you eat directly impacts how you feel, and on night shifts, it’s even more critical. Narelle’s golden rule? Avoid sugary foods. While they might provide a quick burst of energy, the inevitable crash can leave you feeling more tired than before. Instead, opt for meals that fuel your body steadily throughout the night.
For example, instead of reaching for a chocolate bar or sugary pastry, try a small bowl of yoghurt with nuts or a piece of fruit paired with peanut butter. These options provide sustained energy without the sugar rollercoaster.
Protein isn’t just for bodybuilders—it’s your secret weapon for staying full and focused on night shifts. Unlike quick-digesting carbs, protein takes longer to break down, keeping hunger at bay and maintaining your energy levels.
Plan ahead by packing protein-rich snacks or meals. Think boiled eggs, lean meats, or even a simple protein shake. These easy options ensure you’re fuelling your body with what it needs to keep going strong.
Carbs can be comforting, but too much of a good thing can leave you feeling sluggish—especially during night shifts. Heavy, carb-laden meals often lead to that dreaded post-meal crash, making it harder to stay alert when you need it most.
Instead of large portions of pasta or bread, try lighter, balanced options like a salad with grilled chicken, a veggie-packed wrap, or a quinoa-based dish. These meals provide a balanced mix of energy without the fatigue that can follow carb-heavy foods.
“You can’t control the hours you work, but you can control how you fuel your body,” Narelle says. And she’s right. Night shifts are tough, but small, mindful changes in your eating habits can make a huge difference in how you feel and perform.
By avoiding sugar crashes, prioritising protein, and choosing lighter carbs, you’re setting yourself up for success—not just during your shifts but in your overall health.
Narelle’s tips are a game-changer for anyone who wants to feel their best, not just shift workers. Whether you’re tackling a night shift, managing a busy schedule, or simply looking to improve your eating habits, these strategies can benefit you.
After all, we could all use a little more energy and focus in our day-to-day lives. Why not start by taking Narelle’s advice and making smarter food choices today? Your body (and mind) will thank you!
