Help I just started an overnight job

prettyfitchick

I know there has got to be other ppl out there who also workover night to pay the bills in this stuff economy. I need help making workout and eating schedule. Last night was my first night and when I got home I felt like the walking dead. I know it takes time to adjust but I dont want lose sight of my fitness goals. I craved junk food like I never before. I work 10:30pm to 6:30am this is my first overnight job I dont know how to make a schedule if i should do it between waking and sleeping times or what. what works best for you guys who work this type of schedule.

chevy88grl

I don't work 3rd shift - but I do work second shift (2-11). My recommendations? Do the same things you've been doing - just switch it so it works out overnight. Does that make sense?

Do the same things you were doing - you'll just be doing them at different times than most people.

When you wake up - eat breakfast foods. Then have a snack. Then have lunch. A snack. Dinner. etc. As far as working out, this will probably be the toughest to work into your schedule. For some people, stopping at the gym on their way home from work works best. Other people prefer to wake up early to workout. Pick which one works for YOU. (For me, I would probably stop at the gym on my way home from work).

It'll take a bit of an adjustment period - be kind to yourself as you adjust.

StaceyL76

I think you best bet would be to workout before work, plan and prepare as many of your meals the day before... Maybe make a weekly menu.

I wish you the best of luck - it is going to be an adjustment and I am sure you can conquer it.

lanaholt

That is really good advice chevy88grl. You need a routine. Studies have shown that 3rd shift work can actually shorten your life 5-10 years. So, you absolutely need to eat as clean and healthful as possible. Sit down with a calendar and schedule your sleep and workouts. Especially in this transition period, you need a hard set routine. I would get some black out drapes if you have not already so you can block out any external light so you can sleep when the sun is out. If it is possible try to start cutting out as much processed food as possible and eat as much whole, real food as you can. Take small steps, it won't happen overnight. =]

kiwi1855

I work 9pm to 7am - I hear ya! I've just reversed my days. DON'T fall into the trap of trying to switch your sleep/wake cycle back to "normal" on your weekends.. "it's a trap!", and will just make you less coherent all around. Develop a routine, and once you've done the shift for a week or two, you should get adjusted.

My advice is to take tea (hot, or homemade iced) to work, and drink it throughout the night. You'll get your water, stay awake, and (if you choose a caffeinated type) it'll give you that little boost you need. Just don't add much to it. Pre-plan your meals, and stick with it. Take small, healthy snacks and munch throughout the night, but ensure that you plan it out ahead and stick with only what you bring so that you don't overdo it.

I do a workout when I wake up (wakes me up and energizes me for the day) and when I get home (tires me out enough to go to sleep). I plan and prep meals on my weekends, so that I don't have to worry throughout the week.

It's still very doable to lose the weight on the night shift, it'll just take some adjusting. And don't forget to spend time with friends on your weekends! I find that if I don't make time, I start going crazy because I don't see anyone, and I start getting a bit depressed. So, remember to get it all in, but not at the expense of your relationships.

prettyfitchick

thanks for all the advice