Nightshift? but have to flip back and forth with sleep?

denise309
denise309 Posts: 39
edited September 22 in Health and Weight Loss
Hi everyone
Im a night shift RN, I work 3 12 hr shifts, but I also have 2 kids so I cant keep the sleep all day up all night schedule so I have to do a lot of flip flopping.

For example, I woke up today around 8am, did my work out (day 1 of 30 day shred) had breakfast, now Im about to take a nap(its around 12 noon), will get back up at 3pm or so, help with homework, make dinner (healthy of course) then head into work from 7p-7a, come home tomorrow get kids off to school, sleep for a few hours b/c I have to go back to bed normal time tomorrow night

So Im trying to spread my calories from when I woke up this am until about 5am or so tomorrow am....

anyone else do this?

Any tips?

Somedays I work 2 in a row...

I will wake up tomorrow around 2 or so get in my workout and then try to get my calories in before bed...supposed to go to Red Lobster for my daughters bday, if it doesnt snow so I will have NO PROBLEM getting them in...

Replies

  • MochaMixAZ
    MochaMixAZ Posts: 844 Member
    Hi, Denise. Boy, do I hear you. I don't have many tips for this one, but I want you to know I definitely sympathize. I am also an RN, and the 2 years that I worked 12 hour nights was really tough. I did NOT win the battle - in fact, I ended up gaining almost 200 pounds working the night shift in the Burn Unit.

    I have a couple thoughts about how I could have done it smarter.
    - Plan, plan, plan. Pack lots of low calorie snacks to munch on.
    - Water, water, water. I used to fill up a 44 oz. glass with Coke or juice - BAD IDEA.
    - Sleep whenever you can. The sleep defecit you learn to live with as a night worker is killer on a diet.
    - Think small, but frequent. Consider 8 meals throughout the day of about 150-200 calories each.

    Best of luck to you.
    D.
  • megmcginness
    megmcginness Posts: 1
    I'm in the same boat...I usually work out the day I work, but not the day after. On the nights I work, I eat breakfast regularly and lunch, then I take my nap. I usually sleep from 3-5, and I have my coffee when I wake up, make dinner for the family, but I am not usually hungry, so I don't join them for dinner. I may have a snack around 9 pm after pts are settled and then chart that food on my profile for the day. I then have my dinner after midnight and add that to my "breakfast" for the next day. If I snack throughout the night, I try and choose healthy veggie and fruits, Then when I am home in the morning, I have a nutrigrain bar or equal before I go to bed. I too only sleep a few hours so I can "flip back" to day schedule, and again, I am not usually very hungry when I first get up, so I usually wait until dinner to eat again. This plan has generally kept me within my calorie count for the day. I have worked nights for a while, and have managed to not gain weight, in fact I have lost a total of 7 pounds since starting to exercise and watch calories in the past couple of months...Hope this helps!
  • denise309
    denise309 Posts: 39
    Thanks for the advice ladies...this night shift is killer :(
  • wogglesmum
    wogglesmum Posts: 2 Member
    Hi Ladies,

    I'm just getting ready to go to work tonight (I'm a radiographer) 8pm to 9am and like you I have to do the school run thing, and I only do this once or twice a month. Also I've only just started back on my calorie counting......

    Anyway, this morning I had breakfast (toast) and soup for lunch. Am just making a big stir fry for tea, some of which I'll be able to take with me for afters. By VERY careful not snacking today, I have saved up enough for a bowl of cereal (my night time saviour) and a low fat yoghurt and packet of french fries for 'boredom' eating! I am 50 calories over for today, but some of them will go forward to tommorows count.

    It is possible to do, but I find I just don't take any extra snacking foods than those I have forward planned. The water is a top tip too, helps with the bags in the morning.

    Tommorow when I get in I will prob have a slice of toast before I go to bed til 1ish, and then a nice light salady lunch (affectionaltely called cold things on a plate by my kids), ham, a bit of grated cheese, and then things like cucumber chunks, tomatoes, pickled onions, and betroot, and some nice bread. (Currently foccacia - if you are going to diet you might as well have the nice stuff!)
  • jonise1969
    jonise1969 Posts: 19
    I am a nurse and working night shift with kids is so hard. I used to work a full time day job at a dr's office then fill in PRN at an LTAC where I would flip back and forth...that is when I gained all my weight back. But I agree it's all in the planning that will make a big difference. For me it was also about willpower, which I had very little. I just hardly ever said no to my co-workers when they wanted to order out. I recently moved and I am currently looking for a job and whatever it is I plan to be better to myself. Plan my meals and take low cal snacks. Whatever it takes for you to succeed, we are all here to support you.

    By the way my daughter in law works at a library and she checked out a book the other day titled Eat This Not That. In it you will find the best foods to eat and what restaurants to eat at and Red Lobster is one of the best places to eat if you stay away from their creamy style dishes and of course the fried foods! I would limit them cheddar bicuits also....LOL! Anyway...good luck!
This discussion has been closed.

Categories