Hard a Work
It’s been approximately five months since I started working as a registered nurse and five months of attempting to live the night shift life. They say it takes about a year to get use to… I can’t wait for that day to come! Working night shifts has many benefits, one being that you get paid more and the other that you don’t have to deal with family members and if you are lucky a few of your patients can sleep a few hours here and here.
On the down side of working night shift is the statistics of obesity in night shift workers… especially in nursing. The stress and attempt to stay up for twelve hours in the middle of the night has lead to major health issues and of course weight gain. This lack of sleep and stress has caused nurses to rely on vending machines and high sugar foods to stay awake throughout the night.
When I started working night shifts I made a vow that I would not become one of those statistics. It’s easier said than done when 3am rolls around and a big slice of pizza is brought up by one of my co-workers. All desires and motives to stay healthy at this thrown out the window at this point.
So in my journey towards living a healthy lifestyle while working night shifts, I have set up a few guidelines that I believe have and will continue to work for me.
How to Lose Weight on a Night Shift Schedule
1.) Pack Your Own Food
I love salad bars but at 2am the thought of salad disgusts me. Pizza, Ice Cream, and Burgers, YES! Therefore I have learned that packing my lunch bag full of healthy foods prevents me from even being tempted with eating in the cafeteria.
2.) Snacks vs. Meals
While some people may need one big meal around 1am, I have found that eating small meals through the night works much better for me. Eating small meals rather than one large not only prevents a food coma from striking at 4 am, but it also keeps your metabolism revved up throughout the entire night.
3.) Drink Water
Caffeine is one thing I have relied on way too much through my 12-hour work night. There are plenty of times where I come home and realize that I didn’t even have a sip of water. I have made it point to bring two 32 oz bottles of water as well as a PowerAde to keep my hydrated through the night while charting. Ironically I have found that drinking more water and less soda has given me more energy and helps keep me awake. The only problem is that I’m more often in the restroom from all the water rather in the patients’ rooms.
4.) Exercise
The last thing a night shift worker wants to do when coming off a 12-hour shift all night or even before going into work is exercising. I use to workout 5-6 days a week. I absolutely loved working out however these days I have to force myself to the gym… that is when I feel like it. Throughout my experience I have learned that working out right when I get off work ensure I make it the gym. There are just too many obstacles to get around when I wake up.
Make every bit count at work as well. I have learned that when I am tired I can simply get my blood pumping by doing brisk walks around the floor. Standing while not charting is better than sitting and moving is better than standing so I’m making a mental note to find stuff to do that gets me moving.
5.) Planning
Planning out meals and scheduling workouts is the only way to stay healthy on night shift. Like I stated above, desire and motives fly out the window when I’m tired. While I don’t think a strict schedule is necessary for everyone, I have found that it works for me during this initial night shift period of my life.
6.) Make Sleep a Priority
Sleep is essential to health. In fact, lack of sleep has been linked with an array of health issues. When I first started working night shift, I was luck to get a few hours of sleep in here and there. I would stay up all day the last night of my shift to get back into a normal schedule. However, our bodies just aren’t made to do this. I have made sleep top priority in turning off my phone, blacking out my bedroom, and not planning anything until I get at least 7-8 hours of sleep.
So there you have my game plan! By no means is this game plan going to make it easier when I’m dead beat tired and all I want to do in sleep my life away, but at least it gives me direction and focus.
Here are tonights’ snacks I have brought to nibble on throughout my shift:
0% Greek Yogurt with Frozen Berries
Greek Yogurt provides high protein to keep me full and away from the vending machines. The berries add perfection!
Broccoli with Jalapeno Yogurt Dip
I usually pack a ton of dried broccoli. The fiber in these little guys also helps with keeping full. Jalapeno Yogurt Dip is by far my biggest addiction right now.
Pretzels with Laughing Cow Cheese
Don’t ask how I found this combination but I love dipping my pretzels in laughing cow cheese wedges and it helps me from not eating the entire large bag of pretzels… which I am known for. Once the cheese wedge is gone, the pretzel bag gets put away. Although now with working, I have portioned out my servings.
Water, Water, Water
Got to get my water in! I’m not going to lie, a Diet Coke will play a part in there somewhere but at least it’s not my main drink for the night. Water will be hosting this night!
Well it’s off to work! Day 2 of 3 is always the hardest for me.
{ 4 comments }
These are great tips! I have such respect for those who work the night shift–I don’t know how y’all do it!!
Great tips for night & day shifters for sure! I know a lot of people are probably working even 2 or more jobs these days so great advice & glad you got it back on track! Great pic of you!
Great tips! I’m always so impressed by the night shift workers in my classes. I’ve had people come to class after working all night to get some exercise in before going to bed. Honestly, I would say, “Forget that!” and go pass out in my bed!
And I really don’t think a diet coke now and again is that bad of a thing, I will have one when I need some extra oomph to get me through a rough day of teaching fitness classes!
Ah, at the beginning of last year, my significant other worked the night shift and it totally messed with his workout and eating schedules. Luckily, his employment there was short lived, and he got a much much nicer job, but I know how hard that can be.
Great job being able to avoid the nightshift ballooning!