Shift work struggles

First stop making excuses of why you can't do this or that. Set small goals for yourself. Bring healthy food choices to work and eat only those meals. Do the stairs at work as much as possible. Get going.

I don't do shift work, but I do struggle with sleep and am definitely more vulnerable to comfort food on days after I haven't slept well. Especially high-cal/low-value/low-satiety carbs and other sugar. I rely on it to get me through when there's nothing in the tank. I think it's pretty normal for people to do that, so I mean, don't beat yourself up.

Other options to deal with it, though - if you go for savoury stuff, I vote for brothy soups with legumes when you do have a chance to sit. The salt might tide you over for hunger and legumes give you a good mix of protein and (I think?) slightly slower-release carbs (than say a cheese biscuit) that might help get you through. Or bean/legume salads, maybe those are easier to put down and pick back up again when you have a moment.

Can't help with sweet alternatives, sorry - maybe oatmeal with berries, stuff like that?

Nuts and beef jerky, maybe, if you can keep that in your pocket? Protein bars?

Starting the day with a big breakfast, lots of meat & fiber?

Maybe having dinner *before* you leave for home so you're not going up the walls by the time you get in?

Try to catch up on sleep wherever you can so you're at least not in sleep debt.

A long commute and shift work isn't a motivational issue, it's a structural issue, also wouldn't beat yourself up for that. Do strength training on at least one day you're rested & feel strong (e.g. on a weekend). Otherwise, just watch your cals the rest of the time.

Also, if the food available at the hospital is just the absolute worst (like it is at my local, which I forget until I find myself there), maybe see if other nurses on your shift would be up for figuring something out together?

Do something when you get home to brush the stress off your shoulders. Hot bath, something easy.

I go back and forth between days and nights too. The days are definitely easier. What helps a lot is meal planning and timing. When I know I have to work nights I eat my first meal much later in the day. My second meal happens either right before I leave for work or as soon as I get there before my shift starts. My third meal happens mid shift or not at all depending on whether or not I feel hungry or even have time for it. I don't actually get a lunch break, so I have to wait for a lull in business to sneak some bites in. I also take snacks with me like cheese and hard boiled eggs. I know some night shift workers will go home and stay up a while watching tv or something, but I don't. As soon as I get home I go directly to bed. The main difference for me between days and nights is whether I start eating at 10:00-11:00 AM or 2:00-3:00 PM. Exercise happens when it happens.

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