Night Shift Nutrition - How to Feel Better When You’re Eating at 2am
Hi, I’m Jess, an Accredited Practising Dietitian based in Fremantle.
If you work night shifts, you already know: it messes with everything.
Your sleep.
Your energy.
Your digestion.
And often your eating patterns too.
You might feel like you’re constantly guessing what to eat and when. Or maybe you’re stuck in a cycle of skipping meals, relying on sugar or caffeine, and feeling completely wiped out.
Let’s talk about why night shift throws your body out of rhythm, and how I help people feel better, with simple, practical nutrition strategies.
1. Why Night Shift Throws Your Body Out of Whack
Your body has a natural clock (your circadian rhythm) that runs on light, darkness, and routine. It helps regulate:
Hormones like melatonin, insulin and cortisol
Hunger and fullness cues
Digestion, metabolism, and alertness
When you flip your day and night- especially on a rotating roster- that rhythm gets completely disrupted. The result?
✔️ Poor sleep
✔️ Hormonal changes that increase cravings and hunger
✔️ Sluggish digestion or reflux
✔️ Brain fog, low mood, and fatigue
And none of this is your fault. It’s not about “willpower”, it’s about biology. But there are ways to work with your body, not against it.
2. Common Struggles I Hear From Night Shift Workers
Whether you’re a nurse, FIFO worker, paramedic or security staff, I often hear the same messages;
“I don’t know when or what to eat on night shift.”
“I’m constantly reaching for caffeine or sugary snacks just to stay awake.”
My digestion is unpredictable, some days I feel fine, other days I’m super bloated or uncomfortable
Sound familiar?
The good news: nutrition for shift work doesn’t have to mean cutting things out or following a rigid plan. It just means making some simple, flexible adjustments.
3. How I Help Night Shift Workers Eat Better (Without Dieting)
There’s no one “right” way to eat on night shift, but there are strategies that make it a whole lot easier.
I help clients:
✔️ Find meal and snack timings that suit their roster
✔️ Build balanced options that reduce cravings and crashes
✔️ Prevent or manage reflux, bloating, and constipation
✔️ Set up a rhythm for both on-shift and off-shift days
✔️ Let go of guilt for eating at 2am or craving carbs , because guess what? That’s normal.
We work together to create a realistic, non-restrictive plan that helps you feel more energised, more comfortable, and more in control , no matter what your shift looks like.
If You’re Working Night Shift, You Deserve Nutrition Advice That Fits Your Life
I’ve worked with plenty of shift workers over the years, and I understand the unique challenges that come with it. Whether you’re working 4 nights a week, doing FIFO, or rotating rosters, I’ll meet you where you’re at.
📩 Send me a message if you have questions
🔗 Book a session
📍 Based in Hilton, WA| Telehealth available
💬 Experience working with FIFO, healthcare and shift workers
Jess x
Accredited Practising Dietitian
www.perthdietitian.com.au