Module 9. Coping with the Night and Evening Shifts, Diet Suggestions for Night-Shift Nurses | NIOSH (2024)

FAQs

What are the best meals for a night shift nurse? ›

During the shift, eat high-quality foods such as vegetables, salads, vegetable soups, fruits, wholegrain sandwiches, yogurt, cheese, eggs, nuts, and green tea. Avoid sugar-rich products and low-fiber carbohydrate foods. These can increase sleepiness, so avoid them when you feel sleepy or need to stay alert.

Eat regularly, with three balanced meals in each 24 hour period or two lighter meals with healthy snacks in between. Smaller snacks or a light meal during your breaks may be better than one big meal, especially at night. Eating too much can make you feel drowsy - the infamous food coma!

Adjust Your Sleep Pattern

Teaching your mind and body to adjust to night shift nursing can be challenging at first. Try to stay up as late as possible on evenings before overnight shifts. Sleep in if you can and take a thirty-minute power nap before leaving for your shift.

NIOSH Training for Nurses on Shift Work and Long Work Hours

If you are a night worker, eat a small breakfast before day sleep to avoid waking due to hunger. Avoid large meals 1 to 2 hours before the main sleep episode.

Opting for a protein snack or small meal is key. Think leftover cooked meats, chicken, fish, tofu, eggs, legumes, nuts, Greek yoghurt and cottage or ricotta cheese. A snack-size portion works best as digestion normally slows down overnight. A large meal may cause stomach pain and bloating!

Avoid coffee, tea, colas, all other caffeine drinks, which interfere with sleep. On a coffee break, drink orange juice (protein) and walk around. Physical activity promotes wakefulness. Avoid going to bed on an empty stomach.

Maintain a Balanced Diet

Eating healthy meals that provide long-term energy — such as nuts, fruits, meats, and vegetables — prevent sleepiness and the “crash-and-burn” effect caused by junk food. Staying hydrated by drinking water can also help nurses maintain energy throughout the night shift.

Keep well hydrated throughout the shift to reduce tiredness. Limit caffeine, and time caffeinated drinks wisely. Remember to readjust your body clock at the end of the stint of nights by staying up until the evening or having a short nap.

What vitamins should a night shift nurse take? ›

Nutritional supplements

Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml. This may help to compensate for the effects on bone density of reduced sun exposure.

Pack portable on-the-go proteins such as yogurt, cottage cheese cups, string cheese, hard-boiled eggs, canned light tuna, turkey slices, mixed nuts, seeds, and protein bars. 3. Have an Emergency Snack Plan Ready. Our non-stop chaotic schedules can mean rushing out the door without any food for the night.

Keep hydrated during the shift—water is best. “Avoid eating between midnight and 6 am, if possible, and if you do need to eat during the night, go for low calorie, protein rich snacks—don't graze your way through the night. “Finally, eat a healthy breakfast before your daytime sleep so you don't wake up hungry.