Regardless if you are a bartender, customer service representative, security guard or nurse who works at night, you have special needs when it comes to the diet. Your body is wide-awake while everybody else is snoring, and it’s quite clear that you have different nutritional needs than the rest.

There are simply so many things that are at risk if you are a night shifter, ranging from your mood to your sleeping habits. Did you know that the process of digestion can be disrupted by your work schedule?

If you want to make sure that you are supplying your body with all the nutrients it requires without giving your digestive system a hard time, continue reading this article. Below you will come across some of the foods you should include in your diet if you are a night shifter.

Water

Even non-night shifters should get plenty of water. However, it is especially important for someone like you who works at night to ensure that you are drinking plenty of water because you are at risk of getting dehydrated — chances are you’re consuming lots and lots of coffee throughout your shift, and, coffee can be dehydrating.

Fruits

Trying to stay wide awake throughout the night because of your work may entice you to reach for some of the unhealthiest snacks on the face of the planet, from chips to pizza. But if you want a dose of energy without risking your health, it’s a much better idea for you to snack on fresh fruits each time.

Nuts

It’s also recommended for you to snack on some nuts if you are a night shifter since nuts provide you with omega-3 fatty acids that stabilize your energy levels and also optimize your brain functioning — you are simply highly vulnerable to committing all sorts of mistakes if you are feeling sleepy while in the workplace!

Seeds

Aside from nuts, you can also obtain good amounts of those energy- and brain-enhancing omega-3 fatty acids from seeds. Because seeds can be quite boring to consume, you can have them sprinkled on some really healthy treats, such as the next two foods that are perfect for someone like you who works at night.

Oatmeal

It’s not just during breakfast that a bowl of oatmeal is recommendable, but at practically any given time of the day. This is most especially true if you are in need of a long-lasting dose of energy. Oatmeal supplies your body with protein and the good kind of carbs, and it’s also very rich in fiber that helps keep your digestive system functioning optimally.

Yogurt

Another wonderful source of protein for a night shifter like you is yogurt. Because it contains protein, a small serving of it can make you feel satisfied, thus saving you for reaching for unhealthy snacks. The best one to go for is Greek yogurt, although any other plain yogurt will also do if you are on a tight budget.

Peanut Butter

Snacking on a spoonful of peanut butter will instantly provide you with the energy and satisfaction you need while trying to stay wide awake throughout the night. There are many things in peanut butter that make it so filling, and some of them include fiber, protein and those energy-giving healthy fats.

Vegetables

High in vitamins, minerals and antioxidants plus very low in calories and fat, it’s no wonder why vegetables are some of the perfect foods for night shifters. Unfortunately, vegetables are rarely available at the workplace and nearby 24-hour convenience stores, so it’s a good idea for you to bring your own veggies to work.

Fish

Making sure that your body gets all the protein it needs is essential for it to stay functioning properly as you complete your night shift. And just like some of the foods that are already mentioned above, fish is a phenomenal source of those omega-3 fatty acids, especially oily ones like mackerel, trout and halibut.