The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift

This study investigated how meal timing during simulated night shifts affects performance, sleepiness, hunger, and gastrointestinal discomfort in healthy young men. Participants eating at night showed impaired attention and reaction times during late-night hours, particularly around 4:00 AM, compared to those who avoided meals at night. Although skipping nighttime meals improved cognitive performance, it increased feelings of hunger and mild stomach discomfort. These findings highlight the importance of meal timing in mitigating the adverse effects of night shifts on cognitive performance and digestive health.

For night shift workers, avoiding meals during late-night hours may improve cognitive performance and alertness. Instead, meals should be concentrated in the day or early evening. However, workers should balance this strategy with their individual tolerance for hunger and consider consuming light snacks to mitigate discomfort. These recommendations are supported by a controlled study, but findings may vary across different populations.