top of page

Stay Energized on the Graveyard Shift: Top 10 Energizing Foods for Night Owls

Updated: Feb 20

Are you a night shift worker looking to boost your energy and stay sharp all night long? Say goodbye to grogginess and hello to high-octane performance with these 10 fantastic foods!

Energizing Food # 1: Protein-Packed Snacks

Kick off your shift with high-protein foods like Greek yogurt or a turkey sandwich. These power-packed snacks are your ticket to sustained energy.

Energizing Food # 2: Whole Grain Goodness

Swap out white bread for whole grain alternatives. Brown rice, quinoa, or whole grain bread provide long-lasting energy without the crash.

Energizing Food # 3: Nuts for Nutrients

Almonds, walnuts, and cashews are not just tasty but also loaded with essential nutrients and healthy fats to keep you full and focused.

Energizing Food # 4: Vibrant Veggies

Munch on raw veggies like carrots, bell peppers, or cucumbers. They're nutrient-dense, hydrating, and perfect for a crunchy, low-calorie snack.

Energizing Food # 5: Fantastic Fruits

Fruits like apples, bananas, or berries are great for a natural sugar boost. They're full of vitamins and fiber, keeping you alert and energized.

Energizing Food # 6: Oatmeal: The Slow Burner

Oatmeal is a fantastic choice for sustained energy. Top it with fruits or nuts for a delicious and nutritious meal.

Energizing Food # 7: Eggs: The Perfect Package

Eggs are an excellent source of protein and essential nutrients. They're versatile, delicious, and great for any meal.

Energizing Food # 8: Powerful Protein Bars

For a quick and convenient snack, grab a protein bar. Choose ones with low sugar and high protein for the best energy boost.

Energizing Food # 9: Hydrating Heroes

Don't forget to drink water! Staying hydrated is crucial for maintaining energy and focus throughout your shift.

Energizing Food # 10: Dark Chocolate Delight

A small piece of dark chocolate can provide a quick energy boost and improve focus, thanks to its caffeine and flavonoid content.

Conclusion: With these 10 energizing superfoods, you're all set to conquer the night shift with vigor and vitality. Remember, the right food is key to keeping your energy levels up and your mind sharp. Eat smart and own the night!



  1. Silva, C. M., Cunha, N. B., Mota, M. C., Marot, L. P., Teixeira, K. R. C., Cunha, T., & Crispim, C. A. (2020). Chronobiology International, 37, 1392-1399.

  2. Nogueira, L. F. R., Pellegrino, P., Cipolla-Neto, J., Moreno, C. R. C., & Marqueze, E. (2021). Clocks & Sleep, 3, 536-546.

  3. Bouillon-Minois, J.-B., Thivel, D., Croizier, C., Ajebo, É., Cambier, S., Boudet, G., Adeyemi, O., Ugbolue, U., Bagheri, R., Vallet, G., Schmidt, J., Trousselard, M., & Dutheil, F. (2022). Nutrients, 14.

  4. Hornzee, N., O'Connor, C., Byrne, N., Whelan, M., & Gibson, R. (2020). Proceedings of the Nutrition Society, 80.

  5. Shaw, E. J., Dorrian, J., Coates, A., Leung, G. K. W., Davis, R., Rosbotham, E., Warnock, R., Huggins, C., & Bonham, M. (2019). Chronobiology International, 36, 1613-1625.

  6. Chen, Y., Lauren, S., Chang, B., & Shechter, A. (2018). Clocks & Sleep, 1, 42-49.

  7. Lin, T., Park, C., Kapella, M., Martyn-Nemeth, P., Tussing-Humphreys, L., Rospenda, K., & Zenk, S. (2020). Scandinavian Journal of Work, Environment & Health, 46, 579-588.

  8. Bonham, M., Kaias, E., Zimberg, I., Leung, G. K. W., Davis, R., Sletten, T., Windsor-Aubrey, H., & Huggins, C. (2019). Journal of Biological Rhythms, 34, 119-130.

  9. Reiter, A., Roach, G., & Sargent, C. (2022). Nutrients, 14.

  10. Paidi, T. W., & Mulyaningsih, E. (2022). International Journal of Science and Society.

Stay tuned to our blog for more tips and tricks to master your night shift!



bottom of page