Any other night shift workers out there?

I've worked night shift (11p-7:30a) at a hospital for almost 20 years. I know what you mean about eating to stay awake. I've gained so much weight that way. Now that I've got a plan I actually do better when I'm working than I do on my nights off. I plan to eat specific snacks throughout the night that I bring in, usually worth a total of 250 calories or less. I also drink at least 4 cups of water at night. Then I eat a small snack when I get home before I go to sleep. I guess you would call it breakfast :-) When I get up, I eat dinner with the family and maybe have an evening snack. No problems...right? I've been doing it for 2 1/2 months and I'm on a 1200 calorie diet.

IT'S MY DAYS OFF THAT ARE HARD! I find myself wandering around the kitchen during the day looking for something to eat. I keep telling myself I need to eat during the day like I eat at night when I'm working but the lack of structured time makes it hard to do. I get "bored" at home and want to eat. The days I stick with the "plan" I'm fine. Otherwise.....

I think the secret is planning your meals ahead of time and not standing in front of the refrigerator wondering what to eat because it's time to eat and you're hungry. I just really have to watch myself when I’m bored!

I work night shift on and off and the best thing you can do is stay off caffiene. I not only makes sleeping much more difficult, but when you crash your body sends you hunger signals to find more energy. I have went through this and found after giving up coffee it was much easier to stick to my meal plans. I also slept better, which I have always had trouble sleeping durning the day. If I get 6 hours sleep I had a good sleep. You might try adding a little green tea. It is low in caffeine and for some people it curbs hunger, I have had mixed results with it.

I have worked overnight shifts for about 15+ years, and its hard. Only starting watching my diet about 3 months ago, and instead of all the great food in our hotel kitchen, I bring heathier snacks and lunches from home. I agree with the previous posts, that on my days off, it can be hard to keep an eye on food at home, but we continue to buy better, healthier foods for the house, including low calorie snacks, fruit and more juice. I don't usually get up early enough for a good breakfast at home b4 leaving to work, but will bring a breakfast bar or shake to work and have it first thing, then snack on granola or fruit, and have a low cal lunch. Sometimes tho I do get that very hungry feeling in the morning when getting off work too. my schedule is 11pm to 7am, hotel night auditor/guest services.

@anichol - sounds like you live in so nevada, where I started out (Laughlin)! Had to get back to 4 seasons, after 19 years in the desert, just couldnt take it anymore!!

nope, s. tx

I am a nurse practitioner, 45 years old and work occasional nightshift 7p to 7a. Mentally and physically demanding. Anyway, I'm pretty good on my off days, but the night shift kills my forward momentum every time. Despite bringing healthy food to work, I am compelled to eat lots of carbs (bad ones) either to stay awake or for comfort. The carb binge seems to carry into the next day as well. It is very frustrating. I would love to find a way to satisfy my body without completely derailing my fitness efforts. I feel like a failure after the night shift. I think the carb cravings have a lot to do with interruption in circadian rhythm, cortisol levels at night etc, but there has to be a way around this problem. I am going to start by trying to stay out of the break room where th chips and chocolate live, but that is also the social hub which I will miss. I'll keep trying!

I also work nights 12 hour shifts at a hospital and I agree with everyone about the carbs as I use to drink alot of mountain dew and eat empty carbs to stay awake. It doesn't help that my co workers order fast food every night! I recently started bringing a healthy meal to eat in the middle of my shift and always leaving a meal there for reserve in case I fill in so I don't get tempted I drink alot of iced tea with stevia. And when my co workers are snacking after I have already had my meal I walk the halls which is not only good for me but keeps me awake and gives me extra time to make
more rounds and see if there is any extra work to be done so it makes me look like a great employee too! My biggest suggestion is to bring baggies of crunchy cut veggies which will help keep cravings away and everytime your tempted just remember your goals and how much better it will make you feel knowing you didn't cave in! Good luck

I work night shift for three months and day shift for three months.....when I am on nights (right now), I try to structure my meals the same way I would on days. I eat breakfast at about 12:30 or 1 pm, lunch at about 8 pm, and dinner around 3 or 4 am with snacks in between.

When I cook, I make a lot so I have meals to pack up and take to work instead of going out in the evening and then try to scrounge up whatever I can find the rest of the night....and I make all my meals and snacks a carb/protein combo.

I was working today today at the hospital daylight but got called off. I do swing shifts and have a night on monday night. The problem where i work is everyone orders out. There is several restarants that will deliver to our hospital til 3am and first i really did not want to be leftout. Now though I bring my lunch/dinner and little healthy snacks to keep me going like trail mix.

I am so happy to find this discussion. I've recently changed to working nights 7p - 7a in ICU. I've gained 5 pds. even though I am drinking a lot of water and eating healthy meals. I do well on my days off. What is a good eating "schedule"? I usually wake up around 3pm and have to be at work at 6:30pm. Is it possible that not eating enough is the culprit?

I plan on starting to walk the halls more (when I am able to get away - which isn't often).

HELP! I've worked so hard to keep my weight off and now it's creeping back.

Thanks so much!
Riley