During the most difficult overnight hours, typically 3 a.m. to 6 a.m., your digestive system slows way down. But you still may get hungry, and you need energy to stay alert.Avoiding food altogether isn’t the answer. Neither is eating a full-fledged meal. The solution lies first in eating snacks instead of a meal and second in choosing the right snacks.
What snacks should you avoid at night? Because fluctuations in your body’s circadian rhythms put your digestive system in “shutdown” mode, you should stay away from greasy, fatty and spicy foods. Just say no to doughnuts, potato chips, pizza, fried chicken, cheeseburgers, ice cream, milkshakes, tacos, burritos, etc. Save all these for your days off (in moderation, of course). You should also avoid high-sugar snacks. Candy, chocolate, brownies and other sweets give you a brief burst of energy, but the temporary high wears off quickly, leaving you sleepier than before you snacked.
What are the right snacks at night? Now that we’ve got all the “bad” foods out of the way, what’s left? Nutrition experts say that foods rich in carbohydrates and protein but low in sugar and fat will provide you with an energy boost – without irritating your stomach. If you’re fairly hungry, pasta, rice, baked potatoes, bagels and whole grain breads are good carbohydrate choices. For protein, try a small portion of fish or skinless chicken. One note of caution: Be careful to keep an eye on the toppings you use. A baked potato is a fine 3 a.m. selection, but your stomach may react poorly if you slather it with butter and sour cream. The same principle applies to bagels and pasta – use cream cheese and spaghetti sauce sparingly. When you’re just looking for a little something to nibble on, fruits and vegetables make excellent picks. Raisins, apples, peaches, pears, bananas and carrots are among the most commonly selected shiftworker snacks. A salad with low-fat dressing is another good option. Crackers, pretzels and rice cakes also are ideal pre-dawn snacks. And don’t overlook the option of munching from a box of low-sugar cereal. In addition to the nutritional benefit, you may find that the mere act of eating helps keep you alert when you’re feeling sleepy.
An important note: Don’t underestimate the value of water. Water enhances your energy level, aids digestion and reduces joint and muscle soreness. You should strive to drink the equivalent of 8 to 10 glasses a day, including several on the overnight shift.
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