What should I eat on night shifts to stay healthy?

Night shift weight gain is extremely common because your body clock affects digestion and metabolism. Practical tips: 1. Eat your main meal BEFORE your shift starts (around 7-8pm) 2. During the shift, eat small, light snacks — nuts, fruit, yoghurt, wholegrain crackers 3. Avoid heavy meals between midnight and 4am (your digestion is slowest) 4. Bring food from home — vending machines are a trap 5. Stay hydrated with water, not sugary energy drinks 6. When you get home, have a light snack (toast, banana) before sleeping Avoid large caffeine doses after 3am as it will disrupt your daytime sleep.

Meal prepping on my days off was the biggest change for me. I batch cook chicken stir-fry, pasta salads, and soups on Sunday. I portion them into containers for the week. Saves money, stops me eating rubbish, and I lost the weight I gained within 4 months.

This is an important workplace health question. Based on the information above, we recommend speaking with your GP if you have health concerns and contacting HSE (0300 003 1647) if your employer is not meeting their legal obligations. Keep written records of all incidents and communications. Please note: this is general health information, not a substitute for professional medical advice.