The key take-home point. The night shift is not an excuse to snack on junk food or eat a heavy meal at night.Learn more about caffeine safety at Operation Supplement Safety (OPSS). Be cautious about consuming popular energy drinks they contain a lot of caffeine and sugar. However, don’t consume more than 600 mg per day (unless it’s sustained operations, where you can have up to 800 mg), and stop intake 4–6 hours before you plan to sleep. two 8-ounce cups of coffee) 30–60 minutes before your shift starts. A word on caffeine. Small amounts of caffeine, a stimulant, can help mental alertness.You can choose the right beverage to keep you hydrated. Make sure you have water available and sip it throughout your shift. Among many other reasons, proper hydration can actually reduce fatigue and increase mental alertness. Choose fruits and vegetables, 100% juice, whole grains, and protein-rich foods such as hard-boiled eggs, sandwiches made with turkey or chicken, yogurt, cheese and crackers, or a whole-grain muffin with peanut butter. Choose foods that sustain energy. These include foods lower in fat and higher in fiber and lean protein. Consume high-performance snacks and water throughout your night shift. ![]() Eating less at night can improve alertness and productivity as well as prevent negative health issues.
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