The effectiveness of time‑restricted eating as an intermittent fasting approach in shift workers (systematic review)
Summary
This systematic review and meta-analysis assessed six randomized trials testing time-restricted eating (TRE) among shift workers, focusing on glucose metabolism and sleep. Across studies, TRE produced small, non-significant changes in fasting glucose, insulin, insulin resistance, and post-meal glucose levels, with wide variability between trials. Sleep outcomes also showed no meaningful differences. Evidence quality was rated very low due to small sample sizes, inconsistent methods, and short study durations. The authors note that future research should test well-powered protocols using a 6–10 hour eating window—especially early-TRE paired with good sleep hygiene—and incorporate circadian biomarkers to clarify underlying mechanisms.
Why It Matters For Night Shift Workers and Night Owls
For night-shift workers, when you eat may matter as much as what you eat. This review found that limiting eating to a set window didn’t yet show clear benefits for blood sugar or sleep, mainly because existing studies were too small to draw firm conclusions. Still, the idea remains promising: eating on a consistent schedule that avoids overnight meals could help reduce metabolic strain, but larger and longer trials are needed before TRE can be recommended as a proven strategy.
Notes
Systematic review.