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food when others sleep - show nutritional recommendations at night and shift work Various studies, the time shift work and sleep disturbances of well-being or even can lead to diseases. end of shift work often complain of gastrointestinal symptoms, appetite disturbance, fatigue and sleep problems, even on cardiovascular disease.

night workers have to swim against the tide of their biological rhythms, which can cause health, psychological and social problems.

Despite these findings, further increasing the number of night workers. On the one hand, night work for the supply of the population is undoubtedly necessary, on the other hand, it is based on economic or technical indispensability, the amortization of more expensive machines, the transfer of jobs abroad. Another requirement is to cover all types of needs around the clock.

Man as diurnal beings is programmed to provide power on the day and recover at night. Stomach, intestine, liver and bile are less active at night, which, for example, is expressed in a delayed emptying of the stomach and decreased blood flow, the reduced Production of digestive juices, such as gastric acid and gastric juice, reduced Gallensaftsekretion that morning around 2:00 clock reached the nadir, and reduced glucose tolerance (glucose tolerance). The altered metabolic processes and the different, frequently through the night shift disturbed body rhythms occurring diseases in night shift workers calling for a "night-specific diet," ie, a balanced food composition and the timing of meals. A night-specific diet has a preventive effect on the negative consequences for night and shift work. It helps to

minimize

¡fatigue during working

¡the digestive tract and metabolism to spare

¡the recovery phase to optimize especially the sleep

¡To maintain health

A balanced diet, spread over five to six meals per day, increases mental and physical well-being. The blood sugar level goes by in the hunger and saturation limit and ensures consistent performance. In addition to the light synchronized rhythm of regular meals as an outer Factor or so-called timing the circadian clock.
lunch, afternoon snack, dinner and breakfast in the fall rest period.

Since the liver reached around 14.00 clock, the largest bile acid excretion, the highest-energy meal, lunch, be taken between 12.00 und 13.00 clock. The physiological loss of power in the afternoon can be collected by an afternoon snack zwischen 16.00 und 17.00 clock. Dinner should be before starting work, preferably between 19.00 und 20.30 clock, be taken. Between 02.00 and 04.00 clock is referred to as so-called "dead end", ie does the entire gastrointestinal tract at this time on the back burner. It is therefore advisable to take the night meal before 01.00 clock and another night meal (snack) between 04.00 und 05.00 clock. With hunger, it is not sleeping well - with overstuffed stomachs not. After the night shift is therefore recommended a small breakfast. Of course, it is useful to the recommendations of the night to adjust the individual specific nutritional needs.

The rhythm can be maintained by certain meals are taken together. If you want to sleep longer as the night shift and may or may not necessarily interrupt the sleep for lunch. In this case, the lunches are very well planned with the snack and taken at this time.

night shift work, women should know the specific nutritional night and have the opportunity to adapt the recommendations of this diet in the daily work to their individual needs. Responsibility also to employers, by ensuring a good infrastructure and an optimum environment and support the worker and information, training, workshops.

Swiss Society of Food SGE,