Do you work at night? If yes, then you must be familiar how challenging it is to work in night shifts. This is because the entire routine changes for such people; you sleep when the world around you is at work, and you eat when everybody is resting. While the entire routine gets disturbed, working in night shift can take a great toll on the health of such employees. This, in turn affects their fitness, sleep and well-being making them overweight and mentally weak.

Therefore, it is necessary to create a strategy for self-care that will help you lose pounds and achieve a healthy body and mind. Push yourself through the obstacles of your working hours and follow these tips to shed those extra inches and live a healthy life.

  1. Eat Carbs Before you say ‘Good Night’

According to a study published in the journal Obesity carried out on a group of bedtime carb eaters and standard diet followers, the former lost 27 percent more body fat than the latter. Not only this, they also felt 13.7 percent fuller than those on the standard diet. So, if your tummy feels empty after your shift, have a carb-heavy meal. However, you avoid eating over-processed crap; eat good carbs only. To know more about carby snacks for weight loss, read here!

  1. Plan Your Feast

If you want to overcome the cons of working during night shift, make sure you come to work with nutritious meals planned out before time. Also, don’t jump on the food immediately after your shift. Plus, plan to cut 50-60 calories from your daily diet to avoid weight gain.

  1. Don’t Over Consume Caffeine

It isn’t easy to stay awake the entire night and concentrate on work. As such, caffeine like coffee acts as a savior for night workers. While having a few cups of coffee helps in a metabolism boost, overdoing it could work against you. Constantly consuming coffee can make you feel full until you get home and stuff yourself. When you don’t eat enough throughout the day, it makes your metabolism sluggish. And by the time you eat your dinner, your body starts storing it as fat aggressively instead of immediately using that food for energy, just in case it will be deprived again.

  1. Start a Mini Workout Session in your Office

If you don’t want to lose that shape of yours, and are concerned about weight, you should sincerely workout. Since, weight gain is likely to be a common concern of plenty of your co-workers; you can start a mini workout session in your office itself. Office exercise has become a trend these days keeping the health and fitness of the workers in mind. Instead of wasting office hours in gossips, tune in some music and start exercising. A daily 10-15 minutes of office exercises can actually help you maintain a healthy weight.

  1. Take Proper and Adequate Sleep

It is quite obvious to feel disturbance in your sleep time due to the night shift. The entire functioning of mind and body gets affected. But, it is a must for you to take adequate and sound sleep. How? Create some sleep triggers! These sleep triggers could be things like listening to soft music, meditating, writing in a sleep diary or even taking a hot shower. With time, your brain will begin to relate those things with sleep and help you fall asleep every time you perform these activities.

What More?? Here are a few bonus tips:

  • Take a Shower or a Hot Bath to sleep better.
  • Relax your mind.
  • Do a quick set of crunches before you sleep.
  • Avoid eating Junk.
  • Drink a lot, lot of water to stay hydrated all day.


It doesn’t matter whether you work during day or night, following the right health regime is what that makes the difference! Keep working, but stay fit!!!

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The Admin is an expert in health and medical administration. His years of research and experience in both traditional and modern medicinal practices have helped him gain immense in-depth knowledge of the field. He is particularly interested in research and reporting the combination of natural remedies and traditional medicinal practices.


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