If you’re a shift worker, it’s important to be aware that your work schedule is classified as a Class 2 Carcinogen. But even if you don’t work shifts, staying awake during the late hours can still affect your health. So, what exactly defines a shift worker? It’s anyone who is awake for more than three hours between 10:00 p.m. and 5:00 a.m.
Here are three tips to help you thrive in your unique schedule!
My top tip for shift workers is to eat when the sun is up. By aligning your meals with natural daylight, you can better mimic your body’s natural circadian rhythms. This means you should aim to eat during the hours when you can see the sun, helping to regulate your internal clock and boost your overall well-being.
If you do have to eat while it is dark, focus on meals higher in protein and healthy fats. This will help you avoid the blood glucose spikes associated with carbohydrate-heavy foods.
The third tip is to shield your skin and eyes from artificial light at night. Doing so can help reduce glucose responses and prevent disruptions to your leptin signaling, which plays a key role in regulating hunger and metabolism. By minimizing exposure to artificial light, you can support your body’s natural rhythms and overall health.
Navigating the challenges of shift work or late-night schedules doesn’t have to be overwhelming. By implementing these three tips—eating during daylight hours, opting for protein and healthy fats when eating after dark, and protecting yourself from artificial light—you can better support your body’s natural rhythms and enhance your overall well-being. Remember, taking small, proactive steps can lead to significant improvements in your health and energy levels. Prioritize your self-care, and thrive in your unique schedule!