Shift work is often referred to as working primarily outside normal daytime working house or on a schedule that is beyond the standard working week. Shift patterns can vary between early morning, late evening or working throughout the night.
How does shift work affect our health?
Eating patterns
While total energy intake doesn’t differ from those who work regular daytime hours, the quality of diet can be impacted. A study aimed to summarise the effects of shift work on workers’ lifestyle and health risk found that there was an increase in saturated fat and a decrease in polyunsaturated fat and dietary fibre after commencing shift work. A decreased intake of essential micronutrients such as vitamins A & D were also reported. Shift work can influence not only what we eat, but also when and how we eat. Rather than consuming regular meals, shift workers are more likely to snack frequently throughout their shift, which can make it more difficult to maintain a balanced diet (Akram et al., 2026), (Nea et al., 2015).
Appetite
Our appetite and metabolism are regulated by our circadian rhythm, also known as our internal clock. Working at night or irregular hours can misalign our hormonal patterns. Studies have shown that circadian disruption can cause reduced levels of leptin, the hormone responsible for feelings of fullness, and increased levels of ghrelin, the hormone that stimulates hunger. As a result, shift workers may experience increased hunger and stronger food cravings during their shifts (Nea et al., 2015).
Sleep schedule
Shift workers tend to have an increased amount of sleep problems characterised by insomnia or excessive sleepiness. Research has shown that sleep restriction has proved to increase cravings for high-fat and high-sugar foods. When sleep is limited, many people rely on convenient sources of energy such as snacks, sugary drinks, and caffeine to stay alert. Poor-quality sleep is also associated with irregular eating patterns, increased snacking, a greater intake of high processed foods, and disruption of the hormones that regulate appetite. In addition, healthy food options available in the workplace canteen or restaurant may be closed, leading workers to rely on vending machines or other convenience foods (Akram et al., 2026).
Tips for healthy eating:
Meal prep
Preparing your meals in advance ensures you will have something to easily grab when needed and can help reduce the temptation to rely on convenience foods. If you know a busy week is coming up, consider batch-cooking meals and freeze the extra portions.
Plan an eating schedule
Having a structured eating pattern can help maintain energy level and reduce excessive snacking throughout your shift. On your next shift, why not try the following schedule:
- 1 to 3 hours before your shift: have a balanced main meal.
- Within the first 3 hours of your shift: have a healthy snack.
- Within the last 2 hours of your shift: have another balanced meal.
- Shortly after your shift ends: have a light snack If needed before sleeping (Andrea Holwegner, 2019).
Bring your own snacks
It can be difficult to find healthy snacks during shift work as many restaurants and canteens are closed. Preparing snacks at home allows you to make nutritious choices. Good options include:
Fruit and nuts
Greek yoghurt
Hummus with vegetable sticks or crackers
Stay hydrated
It may seem simple but staying hydrated is essential to staying alert and prevent drowsiness. Thirst can sometimes be mistaken for hunger, so staying hydrated can also reduce unnecessary snacking. Keep a reusable water bottle nearby and taking sips throughout your shift.