One of the biggest challenges as a nurse is working those long, 12-hour (+) shifts, with small snack breaks, and needing to keep your energy up the entire time. It’s a lot to handle! And I know firsthand as my mom was a shift nurse for over 40 years. I watched her juggle working overnights, getting me off to school in the morning, and getting her well-deserved sleep. I also saw how the demands of the job and her limited time for self-care took a toll on her health over time.
These long stretches of little sleep can lead to feeling out of control when it comes to snacking. Research says those under 5 hours of quality sleep daily are 21% more likely to consume more added sugar and unhealthy snacks.1 These habits can lead to further health issues down the line, including obesity, diabetes, and heart disease. By taking control of your snacking habits during and after shifts, you can manage your energy, control your health, and sleep better!
When one thinks of needing energy, they think of turning to caffeine or sugar. While these can give you a momentary burst of energy, they will make you more sluggish in the long term.
We need food for fuel, but what exactly do we need to feel energized without caffeine or sugar? Our body’s preferred source of fuel is carbohydrates. The issue becomes what type exactly, and the best answer is minimally processed grains, fruits, and vegetables.
Now, carbs alone only keep us satiated for a short time and would not be an ideal snack by themselves for working long hours (because who has time to eat every 2 hours as a nurse). By pairing your complex carb snack with a source of protein, you will feel satisfied for long periods and have both mental and physical energy for those shifts and to be the best at your job!
Here are some of my favorite easy snack ideas to pack to stay energized for long shifts.
- Packet of peanut butter (2 tablespoons) and Crispy Fruit Snacks (which are freeze-dried fruit with no added sugar)
- Hummus cup and baby carrots
- RX bar or Larabar—these have minimal ingredients and are great alternatives to traditional “protein” bars that can have lots of added sugar.
- Boiled egg and whole grain crackers
- Almonds and dried fruit
- Sunbutter and celery sticks
These better-for-you choices will leave you ready to take on the day. But why exactly have I chosen these foods? All the choices above have no added sugar. Added sugar can cause brain fog, energy spikes, and drops, leaving you moody.
One thing that makes cutting sugar out of your life so difficult is routine. Our schedules and daily habits keep us on track and help us get what needs to be done, but routines, as valuable as they are, can also include bad habits. For example, a new bakery could open across the street from your office. You stop in once to try out one of their cupcakes, and soon, you are a regular for your post-work pick-me-up. This habit has become part of your routine, changing your brain chemistry so that you are used to this action and to the subsequent pleasurable response it causes.
Sometimes, sugar in our routines is noticeable (like in the bakery example above). Other times, sugar sneaks into our routine right under our noses. Do you wind down after a long shift and suddenly find yourself snacking on sweets? Think about your daily routine and how sugar has wormed its way in. Once you recognize this, you can take the steps necessary to replace it with something healthier.
All in all, the goal is to replace, not remove. Although you may have to change your daily habits and pack better-for-you snacks to bring to work, we don’t want you to go hungry during the workday! Replacing snacks with added sugar can have immense benefits in the day-to-day, but even more significant advantages for your overall mental and physical health.
Adapted from Dr. Avena’s new book, Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction, available now wherever books are sold.
- Snacking Explained: How to Stay Energized During Long Shifts - December 21, 2023