COVID-19 has brought millions of people to pack their things in the office and start working at home. And, mostly, the perfect time to work without distraction is during the night, but it seems to be a little bit risky for your health.
Sometimes people who work night shift eat irregularly and unhealthy food. It may cause health problems such as gaining weight, diabetes, and heart disease, according to some studies. However, maintaining proper eating, exercising, and sleeping habits can reduce the chances of getting sick.
So, we've made a quick list of tips that can help you stay healthy, even working on a night shift.
Don’t Forget Your Water
Most likely, when a person works at night, they would seek for something to eat or something to drink later on. It's normal, but instead of grabbing a soda or juice, always choose a bottle of water. Water can help your body produce energy and your mind to function well.
Fill in a water bottle and put it on your working table. In that way, you can see it, and you’ll be reminded to drink every time you feel thirsty. Water is proven to be beneficial in our body, so don’t forget to drink water from time to time while working.
Fill Your Fridge or Cupboards with Healthy Food
One way to resist grabbing unhealthy food is not having one in the first place. Instead of filling your shelf with instant food of high calories why not fill it with fruits and raw vegetables that are easy to eat.
You'll have no choice but to eat healthy food since it's the only food in the fridge. It’s all about discipline and the desire to be healthy.
Chop up Your Large Meal into Small Meals
Working late at night can make you feel hungry every time that you can't avoid eating more than usual. But, did you know that eating heavy meals suggest more calories and can also make you feel tired and sleepy while working?
So, instead of eating your large meal in one sitting, try to break it into small portions. Frequent small meals can help you feel full and energize for a long time rather than taking up larger meals.
Drink Coffee Moderately
Coffee is somewhat the best buddy of people who works at night because it can boost energy for the time being. However, consuming a large amount of caffeine can be harmful.
According to studies, caffeine can contribute to the stress level a person feels, and it can also cause high blood pressure. Try to drink coffee at least twice or thrice a day, not more than that.
As for late-night workers, sleep is very essential, and lots of caffeine intake can also alter their sleep. The best practice is to avoid drinking coffee before going to sleep after work to have a good and resounding sleep.
Seldom due to lack of sleep, most workers at night are having a hard time exercising because of tiredness. Exercise is essential to avoid high blood pressure and irregular blood circulation.
The best way to keep your blood streaming is to try to have some 30-minute break to stretch your legs and body. You can also try to walk in your living room or up and down the stairs.
Lastly is to have a good self decipline because that’s the only way for you to keep yourself healthy, whether you are working in the morning or at night.