To promote sleep after completing their shift, workers may benefit from a high carbohydrate meal. Foods high in carbohydrates increase levels of serotonin which promotes sleep. Cereal, bagels, crackers or fruit are good high carbohydrate snacks to eat before going to sleep. However, these same high carbohydrate foods should be avoided when you feel tired during your shift. To stay alert, shift workers may turn to protein foods.
Protein foods have the opposite effect of carbohydrates and decrease serotonin levels.
Food choices might include low fat cheese or meat, peanut butter, or hard boiled eggs in sandwiches or with low fat crackers. Remember to avoid consuming large amounts of these same protein foods before you go to bed. A bowl of cereal with milk and fruit rather than bacon and eggs will help you fall asleep more readily at the end of your shift. Caffeine has varying effects on the body and individuals respond differently to the effect of caffeine. Caffeine acts on the brain and may affect coordination, concentration, sleep patterns and behaviour.