The Hidden Health Risks of Eating on the Go for Shift Workers
By Charlie Boscoe (RD, MNutr), Dietitian at Sleep & Health Clinic Ltd
Shift workers—like lorry drivers, builders, network operations engineers, firefighters, security staff, nurses, health care assistants, social workers and doctors —are crucial to keeping our society running smoothly. In 2022 there were over 3 million UK employees working permanent or rotating night shifts.(1) It’s helpful to be aware of the knock-on effects that demanding work schedules and shift patterns can have on physical and mental health as well as occupational safety.
Meal Patterns and Timing
For many shift workers, sticking to a regular meal pattern may not feel possible. Due to time pressures or lack of opportunities to sit down to eat, we might rely on quick, convenient snacks or meals. While this saves time, missing meals, eating quickly or eating while distracted can also lead to overeating, which may lead to weight gain (2).
Irregular eating patterns have been linked to health issues such as a higher risk of central obesity and impaired glucose intolerance, which increases risk of diabetes and cardiovascular disease.
Growing evidence indicates that the timing of meals may influence health risks for both the general population and shift workers. Eating a significant portion of daily food intake later in the day appears to adversely affect glucose tolerance and blood lipid levels.(4,5)
Shift Work, Sleep and Health
Poor sleep quality is a known risk factor for weight gain, and shift working can affect this. Those who work during the night and sleep during the day are at higher risk of poor sleep quality. Tasali et al. (2022) conducted a study on overweight adults who usually slept less than 6.5 hours per night. They found that improving sleep hygiene, which extended sleep duration by 1.2 hours, resulted in a reduced appetite and a decrease of 270 calories per day.(3) This suggests that enhancing sleep quality in shift workers could be an effective strategy to help manage weight gain. (5)
Safety Concerns
Fatigue and poor health have potential effects beyond individual well-being—they can also potentially create serious safety concerns, especially in jobs that require high concentration and physical effort. Fatigue can slow down reaction times and judgment for lorry drivers, increasing the risk of road accidents. Builders need to stay alert to avoid workplace accidents, and poor nutrition and sleep can compromise that alertness. Network operations engineers dealing with critical systems can’t afford mistakes, as fatigue can lead to slower response times. Firefighters and health care professionals often must make quick, high pressure lifesaving decisions, and fatigue can severely impact their performance, potentially endangering lives.
Addressing the Issue
Addressing these challenges requires a comprehensive approach. Education is key; shift workers need to understand the importance of regular, healthy meals and good sleep habits. Employers can help by providing healthier food options at work and encouraging regular meal breaks. Implementing more flexible shift schedules can enable workers to maintain regular eating and sleeping patterns. Additionally, access to sleep specialists and dietitians for personalised advice can support shift workers to improve their health.
Practical Tips for Shift Workers
Further research is needed in order to make firm recommendations for timing of eating for shift-workers, but it would likely be beneficial to:
Prepare healthy meals and snacks in advance to avoid relying on convenience foods. Choose nutritious snacks like fruits, nuts, and yogurt instead of high-calorie, processed foods.
Drink plenty of water throughout your shift to stay hydrated and alert.
Eat your main meal earlier in the biological day, such as before a shift begins, instead of during the night.
Incorporating breaks for drinks, lighter meals, or healthy snacks during the night, rather than skipping food and drink altogether.
Having a light meal 1-2 hours before bed as part of good sleep hygiene, instead of a heavy one.
Limit caffeine and sugary snacks, especially towards the end of your shift, to prevent sleep disruptions.
Create a conducive sleep environment by keeping your bedroom dark, quiet, and cool. Establish a regular sleep routine, even on your days off.
Shift workers are essential to the functioning of our society, and their health and safety should be a top priority. By recognising the impact of eating on the go and taking steps to mitigate these risks, we can help ensure they remain healthy and effective in their roles. Supporting shift workers in maintaining good health practices is not only beneficial for them but also for the efficiency and safety of the services they provide.
At Sleep & Health, we are dedicated to supporting shift workers in improving their sleep quality through our 1-to-1 clinics. Our holistic approach includes personalised strategies that consider each individual’s unique schedule and lifestyle. Together, we can help shift workers develop sustainable habits that enhance their health, safety, and productivity.
Charlie, Dietitian at Sleep & Health Clinic
References
1. TUC (2019) Older workers powering an increase in night working
2. Garcidueñas-Fimbres ML et al (2021) Eating Speed, Eating Frequency, and Their Relationships with Diet Quality, Adiposity, and Metabolic Syndrome, or Its Components Nutrients 13:1687
3. Tasali E et al ( 2022) Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med.
4. D’Annibale et al (2021) Nutri Bull. Eating on the night shift: A need for evidence‐based dietary guidelines? – Nutrition Bulletin – Wiley Online Library
5. Baic S (2022) Nutrition and Shift Work, British Dietetics Association https://www.bda.uk.com/resource/nutrition-shift-work.html#:~:text=Taking%20breaks%20which%20include%20drinks,part%20of%20general%20sleep%20hygiene.
