Working night shifts or irregular rosters? You’re not alone and if you're constantly battling fatigue, digestive discomfort, or unpredictable meal breaks, we see you. Being a shift worker puts extra stress on your body, especially when it comes to fueling up. But with a few smart tweaks to how and what you eat, you can feel more energised, focused, and in control.
Let’s break it down.
The Challenge of Shift Work & Eating Well
Shift workers often face:
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Unpredictable meal breaks - Sometimes you don’t get a proper sit-down meal.
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Digestive discomfort - Eating at odd hours can mess with your gut.
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Energy crashes - Quick sugar fixes (hello, vending machine!) might give a buzz... then a brutal slump.
But here's the good news: choosing nutrient-rich snacks at the right time can help balance energy levels, improve digestion, and support sleep - all while fitting your busy schedule.
When Should You Eat During Shift Work?
Before your shift:
Start with a balanced, complete meal. Include:
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Quality protein (e.g. eggs, lean meat, legumes)
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Fibre-rich carbs (e.g. oats, whole grains, sweet potato)
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Healthy fats (e.g. avocado, olive oil, nuts)
This fuels your body for the hours ahead, helping you stay focused and full.
During your shift:
Plan for small, high-protein snacks every 3–4 hours. These help:
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Prevent energy crashes
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Keep digestion steady
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Make fueling more manageable when breaks are short (or non-existent)
After your shift:
Avoid heavy meals. Eating a large meal late can disrupt sleep and leave you feeling sluggish. Instead, go for a light, nourishing snack to ease your body into rest mode.
What to Minimize as a Shift Worker
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High-sugar, ultra-processed snacks - Quick energy... followed by an even quicker crash.
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Caffeine – Overdoing coffee or energy drinks can disrupt digestion and sleep.
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Skipping meals – We get it: you’re busy, distracted, or not hungry. But under-fueling leads to burnout, poor performance, and worse recovery.
What to Include in Your Shift Worker Snack Kit
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Protein-rich snacks - Keep blood sugar stable and supports sustained energy. Try our Better Being Bars or Wholefood Bars.
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Healthy fats - Found in our Nourish Bites, they help you stay full and support brain function so you can stay sharp.
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Fibre-rich ingredients - Gentle fibre like psyllium husk (in our snacks!) support digestion and reduce bloating -common for shift workers.
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Magnesium & B vitamins - These stress-busting nutrients improve sleep and energy metabolism. You’ll find them naturally in nuts, seeds, and dark chocolate - a key reason we use them in so many of our snacks!
Quick Night Shift Snack Ideas
Need easy shift-friendly snack inspo? Try these:
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Pre-Shift: One Better Being Bar + herbal tea
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Mid-Shift: A few Nourish Bites + a handful of almonds
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End of Shift: Protein Ball Mix rolled into balls + a square of dark choc = a calm, sleep-friendly snack
Smarter Snacking = Better Shifts
Sneaky Wholefoods snacks are designed with your lifestyle in mind. They’re:
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High in protein and fibre
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Plant-based and gluten-free
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Made for busy, unpredictable schedules
Keep a stash in your locker, work fridge, or handbag. With nutritious, slow-release energy on hand, you’ll feel better equipped to handle long shifts without the crash.
