Things that have worked for this night shift RN

abbyoncloud9

Night shift nurse here. I work 3 12 hour shifts per week in a busy CVICU. I'm down 30 pounds since June, and these are some things that have helped me.
1. I eat a balanced meal any time between 4pm and 6pm. Usually 4oz of protein, 1-2C veggies, and a fat (usually the oil to grill the food). If it's my first night on, I eat small meals every 3-4hrs from the time I wake up.
2. My next eating occasion is between 8-9pm. I keep a protein bar in my scrubs pants pocket because I KNOW that I will not have time to stop and eat. If I wait until then, I am starving and will over eat.
3. I take my official "lunch" break between 12am-1am. This is also a small meal such as soup, a fruit, and a 100 cal pack of nuts. I eat two more times at work, at 4am, and right before I go home.
4. Eating a protein bar or shake after giving report and before driving home has REALLY made a difference. I used to be starving when I got home from work and would just stand in front of the fridge and eat everything in sight. There went all my hard work! Now I come home and drink a LaCroix and go to bed
5. Drinking a LaCroix in the morning somehow makes me not crave other things. Not sure why, but I don't drink beer after work now. (its a night shift thing)
6. My eating occasions are based on the time I wake up until I go to bed. Some days I'm awake for over 24 hrs, so of course I'm going to eat more. Other days (after I work 3 in a row), I might wake up at 1pm and go to bed at midnight, so I eat significantly less on those days.
7. You have to find what works for you and realize that traditional diet advice does not necessarily apply to the night shift worker!!!!
8. Knowing that I can have at least 3 days of controlled eating (because I pack all the food I will eat in a 12 hr period) helps me feel like I can tackle the rest of the week.
9. For me, being tired is the enemy. I try to keep easy, pre-portioned meals and snacks around for when I first wake up, otherwise I will not want to cook and will end up reaching for something unhealthy

I have about 30 more pounds to lose. I would love to hear other night shifter's advice and strategies!

Daisies4Days

I worked nights for years! Just switched to swing shift. I always brought my food, made sure it was healthy. I was less likely to eat junk; carb cravings normal when tired. Lots of water was vital. The big challenge was exercise; and of course the out of control cortisol from stress ( up for 24 hrs and the general stress of the job). I learned the art of napping. Best wishes to you!