To fight the nighttime fatigue, having the right snacks on hand can help boost your energy and keep you feeling alert, focused, and energized all night long. For shift workers pulling these long late night and early morning hours, it comes as no surprise that maintaining high energy becomes challenging. But eating well and reaching for the right food can help you avoid these energy dips. 

Have you ever struggled to get through your night shift or experienced uncomfortable symptoms like appetite issues, weight gain, or intense cravings? I bet for most of us the answer is yes. We’ve experienced at least one, if not all, of these symptoms at some point. The work we do and the time we do it can be hard on our bodies and often lead to unhealthy habits. And while the vending machines might be calling our names during the early morning hours, there are certain foods and drinks you should reach for to help boost energy levels and foods you should avoid during these long graveyard shifts. Prioritizing clean proteins and healthy fats can help shift workers stay satiated and maintain energy levels. Beginning your shift with this healthy mix of protein and fat and reaching for these foods throughout your shift can help avoid those unwanted cravings and energy crashes. Foods like nuts, seeds, hard boiled eggs, hummus, and greek yogurt (without unnecessary added sugar) are all great choices. And while it’s tempting to grab that beautifully packaged and let’s just say it, delicious, treat from the vending machine, it will only do us more harm than good. 

We’ve all experienced junk food cravings when we’ve had a bad nights’ sleep. But did you know there is actual science as to why that is? When we lack sleep our hunger hormone, ghrelin, spikes, making us feel hungry. For shift workers, who have to do our most important work in the middle of the night, it’s important to anticipate this and have the right foods to combat these hunger strikes. And while the processed snacks and sugary sodas are right there at our disposal, those foods are not our friend. The idea of ‘carb loading’ or grabbing something quick and loaded with sugar might seem like a good idea, but in reality, it is the exact opposite of what you should do. These processed bars and sugary drinks might give us an initial energy spike, but will only lead to harder energy crashes and further cravings, sending us into a vicious spiral. To avoid this, prioritize foods with a good amount of healthy protein and fat to keep you fuller for longer and maintain adequate energy levels. For instance, pair fruit with a protein source like hard boiled eggs or some veggies and hummus. Plan ahead and keep raw nuts or seeds nearby for healthy fats and protein. Luckily, we live in a time where access to better quality snack foods is easier than ever. And with a little preparation, night shift workers can successfully get through their shift while maintaining their focus and keeping a clear head. 

Sounds simple enough, right? Well like most things, having the right energy boosting food to keep you feeling great all night long is easier said than done. And for a busy night shift worker, eating healthy might not always be a top priority. Let’s explore realistic food options, how to properly prepare for your work week, and what foods and beverages to avoid. 

Prioritizing Protein, Fiber, and Fat

It should be said that carbohydrates are not the enemy! However, not all carbs are created equal. And when it comes to keeping blood sugar levels stable and maintaining focus, we want to focus on balanced snacks, with a good source of protein, fat, and fiber. Simple carbs and sugars are not the answer. Relying on things like candy or energy bars to power your shift will spike your blood sugar and lead to more energy crashes. These simple carbs are loaded with unnecessary sugars and sugar alcohols, leading to inflammation and accentuating negative shifts in energy, focus, and performance. 

Instead, choose complex carbohydrates that have a slow releasing energy effect and are also rich in fiber. Foods like oats, quinoa, and whole grain breads. In addition to this, make sure you pair these fiber rich carbohydrates with a good source of protein and fat. Particularly protein! Protein is our best friend. And when we prioritize protein and fat, we’re helping our bodies stay fuller for longer. As shift workers, who are working against the typical biological clock, it’s critical that we do everything we can to help our bodies regulate blood sugar, keeping us sharp and focused. To do this, plan accordingly and have good protein and fat sources at the ready. 

Here’s a good tip: Look at your snacks as more of “mini meals,” and ask yourself, is there a protein source, healthy fat, and some fiber in this? Here are a few ideas to get you started:

• Hard boiled eggs and an apple

• Apple and peanut butter

• Raw or unsalted nuts and seeds

• Cottage cheese and berries

• Greek yogurt 

• Hummus and veggies or rice crackers 

The important thing to keep in mind is creating snacks and meals that are balanced and centered around real, whole foods. Even though the energy bars might look appetizing, be mindful of the ingredients and swap it out for something cleaner that will make you feel better. 

A quick note on carbs. When it comes to carbohydrates, you want to focus on slow releasing carbs for more sustained energy. And be sure to pair it with a protein or fat source. Things like oatmeal and whole grain breads with some nut butter or eggs are all good choices. The goal is to feel good, work well, stay focused, and avoid energy crashes. And that comes with clean proteins, good fiber, and healthy fats for sustained energy. Just because we work odd hours doesn’t mean we should forego our healthy habits!

Proper timing of our meals and snacks is also important for shift workers to keep in mind. Bodies love consistency and by eating our snacks and meals at the same time each day, we’re helping to create the regularity our energy levels and metabolism need. Timing can make a big difference in how we feel, how energized we are, and how easy it will be to go to sleep after a long night. Remember to stay hydrated, avoid heavy and inflammatory foods before we go to sleep, and fuel yourself with good fats and proteins throughout the night to keep blood sugar levels stable. 

Here is a general example of how to time your snacks and meals, and some ideas for what these meals could look like:

• Breakfast when you get home with a healthy fiber and protein

• Oatmeal, 2 eggs, and berries 

• Whole grain toast with peanut butter

• Lunch when you wake up

• Omelette with peppers and mushrooms, 2 slices of toast, side of fruit

• Dinner before you go to work that includes a good source of protein and fat

• Salmon, quinoa, and avocado salad with a light vinaigrette dressing

• Light snacks throughout your shift as needed - see above! 

• Water

Hydrate! Hydration is critical to shift workers. Often, the late night cravings and hunger cues we feel are simply thirst. And if we’re feeling sluggish and the fatigue is setting in, being dehydrated will only make this worse. You can also get in some extra water through preparing hydrating snacks. Foods like watermelon and cucumber slices are all great things to pack with you. And if you’re someone who needs constant reminders to drink water, investing in a good water bottle that you keep with you at all times is  a good way to remind yourself to drink up. Turn it into a nightly challenge to finish 3-4 bottles before your shift is over. And if you need that cup of coffee (or three) to keep you going all night, be sure to have water in addition to it. Avoid having any coffee or other stimulants during the last 6 hours of your shift prior to bedtime. We want to make sure our bodies can get sleepy when we need them to and loading up on junk snacks and coffee will keep our bodies from calming down and preparing us for sleep. 

“Failing to prepare is preparing to fail” - Benjamin Franklin

Now, it must be said, preparation is key. Spending an hour or two prepping your meals and snacks before the busy work week might sound like the last thing you want to do, but it must be done to avoid those looming vending machines. Food prep and meal planning do not need to be a long and tedious affair. Here are some tips to make the planning smoother for those of us working the night shift:

1. Crockpots and freezer meals make cooking in large batches easy. This will give you peace of mind that you always have something healthy on hand before or after a long night shift. 

2. Homemade energy bites are better than store bought and better for you. Avoid the sugar heavy packaged bars at work and make your own energy bites filled with nut butter, oats, and any flavors you like. Check out here and here for ideas. 

3. Cut and slice up all fruit and veggies 

4. Keep yogurt and bags of raw nuts at work to have something fast to reach for! 

With a little patience, you will find that planning for your week ahead is a lot easier than you think. And when the energy levels start to dip and the hours get long, your future self will thank you for having packed quality snacks to get you through the night and leave you feeling good. 

Before you stress about having everything perfectly planned and ready to go, take a look at what you’re already eating and see how you can make simple, preliminary changes. Maybe it’s adding nut butter to your oatmeal or packing a few hard boiled eggs or turkey slices. Or maybe it’s swapping the usual trail mix for simpler, raw nuts. Remember what foods will help and what foods will hurt your energy levels during the night shift and find those simple opportunities to make swaps. And when in doubt, drink some water and remember protein is king!