The struggle of working third shift, dieting, and sleeping!

I've worked third shift for three years and gained 20 pounds (that I really, really didn't need). I'm almost ready to rotate out, which is awesome. I worked with a nutritionist for a while to figure out strategies, and I've found a few things that help me, personally.

On the first day of my week, I'm often up 24 hours as well. But on the good weeks I make it up on the last day, because I'll come home and sleep, then get up for a few hours before going back to bed and getting up in the morning (if that makes sense). So, on that last day I end up eating very little and I think it balances out the longer day, so I don't worry too much about it. Just make reasonable choices and count your calories on that day, then see if being over balances out in the week -- it probably does.

It helps to eat clean, whole foods during my work week in particular, and if possible set aside a meal time during your shift to avoid snacking all night. I sometimes work 14 hour shifts, 8 PM - 9 AM or later. On my good days, I'm up around 4 PM and eat something around 5-6 PM before leaving. I try to eat again around 12-1 AM, and then at 5-6 AM. It seems like I'm always eating at work, but it's a long shift!

I've found that the absolute worst thing I can do -- and the way I gained when starting overnights -- is trying not to eat all night then eating a big meal when I come off the shift at 9 AM, right before bed. Eating at 5 AM has helped, so I can often skip food right before sleeping, but when I do eat before bed I keep it under 400 calories

It's a major challenge for sure. Working nights messes up the metabolism of people who are healthy to start, according to researchers. But I've learned that being prepared and expecting/permitting yourself to eat throughout the night works out far, far better than trying not to eat and overeating in the morning or grazing the unhealthy crap that always seems to be abundant!

Hope this helps!

I work early morning. I usually go to work at 2AM and get home around noon. I'm usually never up for 24 hours straight, but I almost always push the 20 hour mark. For me, I reset my eating after I sleep (more than a nap). If I get up at 12:30AM for work, I start my calories for the day, even if I just had dinner at 8:00PM. Usually I am STARVING because as you probably know, lack of sleep always makes you crave food! So, good luck in your journey and hopefully it all works out for you! I feel your pain!

I set my meals as before work, after work, and at work instead of breakfast, lunch, and dinner, and when I am up 24 stints or longer I will sometimes log some of my calories as the next day if I know that day I will be sleeping for more hours and therefore eating less. I keep my calories as a weekly goal instead of a daily one and I find as long as I am under for the week I still lose weight.