HOW TO EAT RIGHT WHEN YOU’RE AWAKE WHILE THE WORLD SLEEPS BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Let’s be honest, eating healthy on a late-night schedule isn’t easy. Whether you're working night shifts, studying till 3 AM, or just happen to be more of a night owl, figuring out what and when to eat can feel confusing and exhausting.

It’s tempting to reach for a bag of chips or order something greasy because, well, what else is open at 2 AM? But if you're up all night regularly, those food choices can start messing up with your energy, digestion, and even sleep.

Here are some changes which will help you stay satisfied and healthy during odd hours:

• Feed Yourself right: The biggest mistake people make during night shifts or late study sessions is not eating properly and then overdoing it later.

            Instead of skipping meals or eating once, try this:

• Start your night with a proper meal. Something with protein, fiber, and complex carbs like grilled paneer/Chicken, Dals and brown rice or whole grains with Veggies This helps keep energy levels stable.

• Every few hours, have small, balanced snacks. Maybe a boiled egg, a handful of almonds, or a fruit with nut butter. This keeps your stomach (and brain) happy.

• End your shift or study session with something light. A glass of milk, banana, or a small bowl of yogurt. Enough to keep you from waking up starving but not so heavy that it disturbs your sleep.

• Limit Caffeine : We all love coffee. But if you're drinking it too late in the night, it might keep you wired when it’s finally time to sleep. 

  
  

• Try cutting off caffeine at least 4–5 hours before your bedtime. Switch to water, lemon water, or herbal tea if you need something warm.

• Things You should avoid:

• Heavy oily meals, greasy food, Sugary snacks, excess caffeine,  Energy drinks, Skipping Meals, Eating right Before bed

• Before You Sleep

  
  

• Try not to hit the bed immediately after eating. Give it 30–45 minutes. Your body needs time to digest, and sleeping right after a meal might mess with your sleep quality.

To Conclude:

Late nights don’t mean you have to give up on good nutrition. A little planning, some smart snack choices, and staying hydrated can make all the difference. You don’t need to be perfect just be a bit mindful. Your body will thank you