Shift work can add a layer of complexity to your daily routine, setting you apart from the typical 9-to-5 crowd. Daily activities, like when to eat, can become a question that you don’t have time to answer. That’s where the magic of circadian science comes in. Increasingly, it looks like shift workers can do better if they avoid eating during their biological night, or when the hormone melatonin is high in their body. This means shift workers might want to practice (drumroll) time-restricted eating.
What is Time-Restricted Eating?
Time-restricted eating (TRE) is a dietary strategy that flips the script from what you eat to when you eat it. Here’s the deal: you limit your daily food consumption to a set time frame, usually spanning about 8 to 10 hours, and then you fast for the rest of the day. For instance, if you opt for an 8-hour eating window, your meals might be from 10 AM to 6 PM, with fasting taking over from 6 PM until 10 AM the following day.
How can time-restricted eating benefit shift workers?
1. Improved Sleep Quality
Shift workers frequently deal with disrupted, poor-quality sleep. TRE can be a solution to get your body’s internal clock (aka your circadian rhythms) back on track. By having your meals during certain hours, you can better sync them with your body’s natural sleep-wake cycle. This can boost sleep quality and leave you feeling more refreshed and alert.
2. Enhanced Metabolic Health
Shift work can lead to metabolic disturbances and an increased risk of conditions like obesity and diabetes. TRE has been shown to support better blood sugar control, weight management, and improved insulin sensitivity. If shift workers time their eating to avoid overlapping with their body’s biological night, it can support their metabolic well-being.
3.. Simplicity and Adaptability
One of the advantages of TRE is its flexibility. It doesn’t require specific dietary restrictions or complicated meal plans, making it easy to implement.
Our app was built for shift workers, and one of Arcashift’s most popular features is its personalized eating window, which updates daily to recommend eating times that best align with your biological day. Take the guesswork out of knowing what time your body thinks it is with our technology.
Get started today by downloading Arcashift for free!