When and how should I eat during a night shift?

Have your biggest meal before your night shift. At night, eat only smaller, lighter foods, and only if you're hungry.

A night shift throws off your daily routine, and it's often unclear when and what to eat. You don't need to change anything complicated. A few simple rules are enough. Everyone is a bit different, so try what works for you.

At night, your body is set up for sleep rather than digestion, so a large meal at night usually sits heavier than during the day.

What can help:

• Before your shift, have a protein-rich meal that keeps you full, like a lunch or dinner.
• At night, choose a smaller meal or snack, ideally with protein and fibre (e.g. skyr, cottage cheese, yoghurt with fruit, a handful of nuts).
• Ideally skip heavy meals, sweets and sugary drinks. Sugar makes your blood sugar (glycaemia) shoot up quickly and then drop just as fast. You get tired and crave more sweets, and it goes round in circles. On a night shift, when you're already dealing with tiredness, that's the last thing you need.
• You don't have to go hungry. If you feel hungry at night, a light snack is fine. If you're not hungry, there's no need to eat just because it's break time.
• After the shift, before sleep, something small and light is enough if you're hungry.
• Keep coffee and other caffeine for the first half of your shift, so you fall asleep more easily afterwards.

Example for an 18:00–6:00 shift

• 4:30–5:30 PM: main meal (e.g. rice, chicken or tofu, vegetables)
• 9:00–10:00 PM: smaller meal (e.g. wholegrain bread with cottage cheese and vegetables)
• 1:00–3:00 AM: only if hungry (e.g. skyr or a handful of nuts)
• After the shift: a small meal if hungry, a normal meal after you wake up

How to log it in Kalorické Tabulky

• Log each meal under the meal time that makes sense to you. For example, the meal before your shift as Dinner and a night meal as Second dinner.
• Save what you eat regularly under My meals. Next time you can log it in a few taps.
• Short on time? Use Scan barcode.
• Keep an eye on your daily Overview. The aim is to stay within your recommended calorie intake for your goal on average over the week. One day with higher or lower intake is fine, the weekly average is what counts.

On morning and afternoon shifts you don't need to change much. Regular meals help the most.

These are general recommendations. Kalorické Tabulky does not replace individual advice. If you have a health condition or take medication, talk to your doctor or a nutrition specialist.