We have to admit, working the graveyard shift could be quite disconcerting at first. There are different time zones to adjust to, and your body has to adjust to new sleeping patterns and routines.
With all the changes and adjustments that you need to make, it can be deceptively easy to overlook far more important things, like maintaining a healthy lifestyle. Don’t let sleepless nights and midnight junk food binges get the better of you! If you work during a graveyard shift, you can still be healthy by following these five simple tips:
1. Hydrate, hydrate, hydrate.
It’s easy to overlook water breaks when you’re focused at work–but the thing is, you need water to function properly. Not only does it transport essential nutrients to the body, but it also gets rids of harmful toxins. Want to spice up your drink? Mix either lemon, cucumber, mint to your drink for an added kick.
2. Bring a packed meal.
There are two benefits of bringing a packed meal. First, it’s cheaper than buying food from restaurants, and second, you can be sure that the ingredients don’t have preservatives unlike when you buy from fast food restaurants and convenience stores. Opt for a healthy, balanced meal. For example, you could whip up steamed kangkong, brown rice, and fish for dinner or breakfast.
3. Munch on healthy snacks.
Eating junk food for snacks may make you feel full, but they’re just empty calories, meaning they give you more calories but not enough energy for you. Often times, pre-packed food have too much sugar and sodium. Replace these with fruits such as apple or grapes, nuts such as almonds, and sandwiches such as peanut butter sandwich for protein intake.
4. Cut down on caffeine.
Do your body a favor by not drinking caffeine four to five hours before your shift ends, as it will stay in our body for many hours. If you’re going to get caffeine, choose a healthy source like green tea or black coffee, as instant coffee have too much sugar in them.
You’re lucky if you have a company gym, but if you don’t, try to stretch when it’s break time. Walk around. Go up and down the stairs. Moving around can make you more alert at work and increases your blood flow.