Any 3rd shift workers? Advice?

ashleyrichards4
ashleyrichards4 Posts: 1 Member
edited November 2024 in Food and Nutrition
I've been working some third shifts 10:30pm-9am periodically and now will be starting full time. I've had a hard time figuring out how to schedule my eating, especially since it's a rotating schedule with one week 5 days on one week 3 days on. This means I go back and forth a bit between sleeping from about 10am-2pm (the days I work) and then trying to have a "normal" day (sleeping at night) for the days I am not working.

Usually when I do work nights I eat dinner around 6-7ish and then maybe have a snack (cheese stick or almonds) around midnight and then about 3:30 I eat a bowl of oatmeal with 1TBS peanut butter. Then I try not to eat again until I wake up. I do get pretty hungry sometimes.

Two things that concern me are the fact that I've heard some 'experts' say that you should eat at regular times each day to get your body on a schedule and help with weight loss. Also, even though I try I typically get only about 4 hours of sleep a night (maybe a little more if I have a few days off) but they say that sleep plays a big part in losing weight.

So I guess any advices people may have is appreciated!

Replies

  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    I have my diary set up with six "meals".. you can label them anything you want, but beginning at midnight, I start logging for a new day.. breakfast then snack then lunch then snack..etc. It doesn't matter what day it is for me (if it's actually a day or if I'm on night shift). I pack things I can easily eat in a few minutes that are healthy choices. I have my high fiber cereal, a fruit, some vegetables, can of tuna, packages of nuts, crackers, nutella, instant cream of wheat or oatmeal packs, etc. I eat about every 2-3 hours, approximately 200-300 cals. I'm an RN and don't get the luxury of leaving the floor at night to eat, so I have to eat like a bird..fly around and peck when I get the chance. I'm isolated from the outside world, so what I bring is what I have to eat, and I only bring healthy stuff. Don't listen to the 'experts'. I am constantly going back and forth between nights and days, and as long as you eat when your body needs it, and rest when your body needs it, and stick to your sensible deficit, it'll be ok.
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