Night shift is not only brutal on an individual’s sleep schedule, but also on their eating habits. Working late or doing an overnighter completely changes an individual’s normal routine, and has them on a schedule that to most people is foreign. Though they have to live by a unique schedule, individuals that work nights can still live a healthy lifestyle.
On night shift it is easy to grab snacks at the vending machine or bring a frozen meal, but individuals should choose to pack their own dinner with fresh food. Packaged food is filled with chemicals and is more of a science lab experiment than real food. Individuals should change up the dinners they bring and choose new healthy recipes to try for variety. Variety can help you to avoid temptation. There are plenty of easy recipes you can find for free online to whip up that are made with fresh, healthy ingredients. Fresh foods will leave you feeling satisfied and provide you with the energy required for your responsibilities during their night shift.
Being on night shift leaves many individuals tempted to grab an energy drink or coffee. The spike in caffeine or sugar will give them a sudden burst of energy that results in a rapid crash. This will leave the individual feeling sluggish and tired again quickly. Instead of relying on caffeine and sugar for a pickup, individuals should opt to eat healthy foods that provide slow-released energy. Some great replacements for these caffeine beverages are berries, citrus fruit and avocado. These foods won’t cause you to crash during your shift.
Night shift messes with an individual’s sleep schedule and often leaves them with getting little sleep between shifts. Most individuals return home to a family that is just waking up, and they are expected to try to sleep with a busy household. Aside from members of the family being awake, an individual may deal with the bedroom not being dark enough from the sun. Individuals who work the night shift should invest in blackout curtains and an eye mask to ensure they get a sound sleep during the day. Sleep plays a vital role in an individual’s health, and it is important they receive the proper amount of sleep between their shifts.
Being on a different schedule does not give an individual an excuse not to exercise. It is important that they fit in 30 minutes of exercise daily. By not exercising and having a lack of sleep, an individual will quickly notice weight gain and their overall health being jeopardized. If an individual does not have time to go to the gym, they should opt to workout outside or purchase workout DVDs. Many workout videos will provide a full-body workout in 30 minutes. Exercise will keep a person’s body and mind healthy, and help them maintain healthy habits.
A person can still lead a healthy lifestyle while working nightshift. It is important they keep up their healthy habits, and that they not let the late shift be an excuse to live an unhealthy lifestyle.
Mauri says
Thanks you so mich foe posting this I’ve worked night shift for about 7-8 years now and the only place my weight goes is up so tips like these go a long way.
Thank You
Katrina says
Thank so much..I’ve been working night shift for awhile. Its so hard to maintain a healthy lifestyle. Thanks again
Jacqueline Daniels-Briggs says
If I may, I’d like to encourage my Young Sistahs to PLEASE, motivate yourself – love yourself more – and be consistent!!! I am in my late 50s and I suffer from swelling of my legs because of poor eating habits, sitting too long, lack of exercise, and lack of sleep. I am now taking a Beta-blocker and THIS is the LAST straw!!! It’s not fun! Ain’t nothin’ cute about it! This downward spiral started when I worked Hurricane Disaster Duty in 2006 for 12 hour shifts. Well, I like helping others and the opportunity opened for me to get a 12 hr shift job in Emergency Services. So, 7 years later I have gone from 155 lbs to almost 190. Doesn’t sound like a whole lot, but try being almost 60 and your metabolism is on vacation! Until this year, I thought I would “lose it all some day”. I haven’t. My prayer is to get off the meds and to do that I MUST begin by losing 30 lbs. It is hard but, PLEASE…While you are YOUNGer, get motivated and stay healthy!!! There is NOTHING cute about being overweight and UNHEALTHY. Drink plenty of water. Eat plenty of fresh fruits and veggies. Get plenty of exercise. Get PLENTY of sleep!!! I didn’t know about it when I began this journey, but I know it now and I am fighting. It helps me to do my workout after I get off at noon. Even when I don’t feel like it, I do SOMETHING and then I congratulate myself for every minute I did something. As we say in Church, “I’ll pray for you, you pray for me”. I also say, “I’ll FIGHT for you, you FIGHT for me!” God bless!
Ogechi okorie says
Hey I have the same issue. I am a nurse I work night shift.trying to figure out what to eat at night.
Ally says
I work the overnight and managed to lose 75lbs! I know it can be done! It takes a little tweaking and inventiveness but it can be done if one is persistent! I call myself a vampire b/c I feed at night and sleep during the day. I exercise at night (when I just wake up) or in the morning when my shift is done. I eat a little snack prior to working out and after my exercise I’ll have a breakfast (usually oatmeal and fruit), a few hours later I have lunch then dinner. I make sure that I eat my dinner about 3-4 hours before bed. I must admit that sometimes doing the overnight I can’t sleep during the day, those are the days I eat like a beast! Overnight is challenging but you can lose that weight! I think you might lose it slower (at least in my case) b/c I’m struggling to lose the last 30 pounds.
Shawnie says
Really needed this!!! Thanks for the post, & comments. Please if anyone else would like to share their tips or their journey through this struggle, please do!!! Post comments with a schedule if at all possible. I’m a night nurse and I need as much help as I can get, & routine times would be helpful. Thanks, & much love & appreciation!!!!