It can be done!
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An estimated 21 million people in the United States work overnight hours, according to a 2015 survey. Working when you should be sleeping and sleeping when you should be awake is not great for your health for a number of reasons, including disrupting your circadian rhythm and an increased risk of a work-related injury. It can also affect your nutrition.
Kirsten Seele, a registered dietitian, has helped many night-shift workers throughout her career. Below, she draws on personal experience and current research to help us understand how to meet your nutritional needs while working when everyone else is sleeping. |
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Hope this helps!
Ginger Wojcik
Senior Newsletter Editor |
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Written by Ginger Wojcik
November 10, 2026 • 2.5 min read |
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| Q: |
How can I eat healthy while working the night shift? |
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| A: |
Although I’ve never worked the night shift before, I have worked with so many clients over the years who work outside the standard 9 a.m. to 5 p.m. schedule, including overnight shifts. My significant other recently had to adopt a night-shift lifestyle due to a change in his work schedule. It’s been eye-opening to see the specific challenges these people face regarding nutrition.
Based on research and my personal experience as a dietitian, those who work night shifts often consume more sugar-sweetened beverages and refined carbohydrates (such as snack foods and candy) and tend to have lower fiber intake.
Disturbances in the natural circadian rhythm play a large role in adverse health outcomes, like higher risk of weight management challenges, cardiovascular diseases, and type 2 diabetes. Workers may not have access to their workplace cafeteria, restaurants are closed, and they may be heavily reliant on what they bring or on vending machines.
Sugary drinks and snacks are often used to stay awake in the middle of the night or as a coping mechanism for boredom, maybe even comfort. But it is a short-term feeling and can lead to feeling fatigued later. Here are a few ideas to help you stay energized, avoid the “sugar crash,” and improve the nutritional quality of your food.
- Opt for smaller meals throughout the shift versus one larger meal.
- Instead of energy drinks, bring your favorite water bottle to help you increase your water intake.
- Don’t drink caffeinated beverages too close to the end of your shift to avoid sleep disturbances. Maybe opt for half-caf coffee.
- Prep snacks like carrots and dip, an apple or clementine, trail mix or mixed nuts, or one of my favorites – homemade energy balls with oats and peanut butter.
- Prep at least one balanced meal with a lean protein, a complex carbohydrate, and veggies. Maybe a sheet pan meal of chicken, potatoes, and your favorite veggies!
Planning and preparation are key. Take 1 to 2 hours on days off or 30 minutes before each shift to plan and prepare meals, snacks, and beverages. I also recommend prioritizing a satisfying meal before going to work in order to start your shift energized and focused.
Remember, occupational well-being is the responsibility of both the individual and the workplace! Advocate for you and your coworkers to have nutritious foods and beverages available in vending machines, access to refrigeration, and the ability to take breaks during your shift. |
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| Kirsten Seele, Registered Dietitian |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com, and we’ll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.) |
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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| This edition was powered by |
| everyone working the night shift! |
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