Shift work is tough and coal miners Lachlan Cromby, Jai Brook and Jim Maher know it firsthand. That’s why they made it their business to help shift workers battle its effects.
Whether it’s your first night shift or you’ve been doing it for years, the physical and mental challenges are real. While you might not be able to escape shift work just yet, the team at Night Work Nutrition share that there’s plenty you can do to make it easier, and better, for your body, starting with nutrition. After all, what you eat affects your energy, alertness, mood, digestion, immunity and long-term health.
“Making even minor adjustments to how you look after your body and what you put into it is the first step to making nights more tolerable,” said Lachlan.
“If you have a terrible diet that doesn’t fuel your body, sleep is harder, night shifts feel longer, and before you know it, you’re stuck in a cycle of bad habits you can’t break.”
The boys all agree that managing shift work is something you learn through experience and helping others navigate that same road is exactly why they started their business.
“When you start, no one gives you a guide on managing your health. You go through trial and error and quickly learn you can’t just duck into the Maccas drive-through or eat leftover carbonara at midnight – you see pretty quickly how it affects you,” said Jim.
“Night Work Nutrition isn’t going to solve all your problems; it’s a boost to get you through until breakfast. But if you’re going to be eating at night, you want something that fills you up, gives you energy, and has all the right vitamins and minerals.”
Here are Jai, Lachlan and Jim’s top tips for beating shift work.
Eat Well
Essential. Eating the right vitamins and minerals keeps your immune system strong, while proteins and amino acids support muscle function, repair and recovery. A balanced diet also boosts alertness and helps with weight management, which can affect many aspects of health.
Plan ahead
Non-negotiable. Planning your meals ensures consistent nutrition, sustained energy, and helps you avoid unhealthy late-night food choices.
Stay hydrated
Hydration is key for cognitive performance, energy, endurance, temperature regulation and overall mental well-being.
Get moving
Physical activity improves sleep quality, even at unusual hours. It also reduces stress through endorphin release, supports digestion and immunity and boosts overall health.
Reduce stress
It goes without saying: lowering stress benefits every part of your health and makes night shifts more manageable.
Meal replacement
When meal planning or a nutrient-rich diet isn’t possible, meal replacement shakes are a convenient solution. Packed with the nutrients your body needs to get through a night shift, they’re an easy, practical way to stay fuelled and focused.
| For more tips on how to tackle night shift and to have a look at some Night Work Nutrition options head to: www.nightworknutrition.com.au |
| Lachlan, Jai and Jim join Jess on the first episode of the Digging Deeper with @ The Coalface podcast for 2026! Download from Spotify, Apple Podcasts and all of your favourite podcast platforms. |
