In the UK, 11% of our population work 'unsociable' hours outside the normal 9-5 with more than 3 million people regularly working at night. For anyone who does work shifts, they will recognise fatigue, lack of motivation and concentration that strikes at 4am.
Why is it a problem?
Well, the NHS now recognises long-term night shift work as a factor in causing increased heart attacks, high blood pressure and can contribute to an earlier death!
For me, my work as a Doctor includes night shifts and it can be hard to feel motivated to train and eat well when your usual routine is disrupted!
So firstly, why do we feel so lethargic, and what can this cause?
Basically, our circadian rhythm is governed by the release of melatonin in our body and this hormone helps us sleep at night - similarly our cortisol or 'stress' hormone levels have a pattern to help us wake up in the mornings. When we don't sleep at our usual time, our melatonin release happens when we are trying to stay awake causing poor concentration and tiredness.
Our bodies then try and compensate for our lack of energy by reaching for sugary foods, as our hunger hormones are also disrupted by shift work. Poor food choices, often a takeaway on shift for many night-workers leading to more calories than we planned to consume. Whether it's extra snacks or high calorie meals, this adds up over the week and can cause weight gain in shift workers.
A lack of sleep means that we feel tired and are less likely to be as active and get our usual training sessions in. Less activity= less mobile joints and increased muscle stiffness alongside fewer calories burned!
Lack of natural light can also decrease our vitamin D levels which can cause poor bone health and can also worsen mood! Vitamin D is important not only for keeping bones strong, but also for mood, mental focus and strength. When we feel less happy and focussed, our work performance drops which only causes more blues, and potentially decreased efficiency too!
Lastly, shift workers tend to use more caffeine known to cause palpitations and anxiety, as well as poorer sleep. This vicious cycle of poorer diet and healthy habits might make us more prone to unwanted weight gain too.
Sounds bad huh? So how can we help? My 5 Top Tips!
1. Keep a routine when working night shift. Try training before work if you know that afterwards I am less likely to go, or make sure to get a walk outside before bed to allow some natural light exposure. Moving regularly when on shift can combat feelings of tiredness and help add some non-exercise expenditure to burn any extra calories!
2. Prepare food ahead so you are less likely to reach for sugary fast foods on shift. Keep your meals similar to daytime meals, and allow a 'calorie budget' if you do think you want a few treats! Eating regularly instead of snacking on high calorie foods will help keep you fuller for longer too. If colleagues aren’t supportive, offer to make dishes everyone can share- check out the Powerbody blog for easy, macro friendly ideas!
3. Take care of your circadian rhythm! Now Foods supplements including melatonin before bed and 5htp can help you settle in to a deep natural sleep. Similarly, Ashwagandha has been shown to mitigate stress and make the busy nights more bearable.
4. Avoid caffeine overload. 400mg is the known safe limit so check your intake, and avoid it 3-4 hours before bed as it stays in your system long after the effects wear off!
5. Calorie- budgeting- if you are transitioning from day to night shift, meal times can be erratic. Instead of getting caught up in meal timing, keep your calories the same over 24 hours until you have adjusted to your new work schedule. This way, you can stay on track without leaving yourself hungry in the middle of the night.
Shift work often cannot be avoided BUT can be done in a healthier way! Check out NOWFoods for supplements mentioned!
