7. Eat healthy.
Since shift work has been linked to an increased risk of metabolic problems, it’s important to eat healthy. Prepping your meals and snacks ahead can not only save you time and money—it also gives you more control over what you eat. The ideal lunch includes some protein, along with greens or other vegetables. For snacks, instead of sugary items that will give you a short-term boost followed by a crash, go for healthier choices like whole fruit, trail mix, or a high-protein energy bar. It’s a good idea to eat smaller, more frequent meals to keep your energy steady all day. Night shift workers should also consider supplementing with vitamin D, as reduced sun exposure can lead to deficiency. ((Luca Copetta et al., “Are Shiftwork and Indoor Work Related to D3 Vitamin Deficiency? A Systematic Review of Current Evidences,” Journal of Environmental and Public Health, Sept. 10, 2018))
8. Stay hydrated.
Coupled with eating healthy, staying hydrated will help keep you energized and alert. Avoid sugary sodas and fruit juices, which will make your blood sugar spike and then crash. Drinking enough water helps to regulate body temperature, prevent infections, deliver nutrients to cells, and keep organs functioning properly. ((Harvard School of Public Health, “The Importance of Hydration”)) Experts recommend about 11 cups (88 oz.) of water per day for the average woman and 16 cups (128 oz.) for the average man.