How Do you get Enough Exercise and Enough Sleep?
mtjaxx
Posts: 11 Member
I work 12 hour night shifts in a stressful surgical unit. I feel exhausted when I get off work, but take a little time to get to sleep. I know I need to exercise, but can't seem to work it in to my schedule on work days. How do you do it?
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20-30 mins after I get up...before supper...doesn't have to be a marathon workout.0
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I mainly work out on my days off or sometime after I get up (around 3:30pm) before going to work at 7pm. It is really hard.0
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It's not easy but usually I get up a little earlier usually around 3:30 or 4 and do about 30 minutes before I head into work. I know some say not to do it but sometimes I run right after I get off work. It helps wind me down and gets me ready for sleep when I get home.0
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I struggle with this everyday, hard to find the energy. i tried to go after work in the AM but that was too hard. not too sure what can help.0
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I make sleep a priority. I do have advantages though. I have no kids, single, *foreveralone.jpg:sad: * so I don't have distractions.
When I started sleep was #1 above all else. I didn't bother with exercise at all for a few weeks. Once my sleep was in order I added in exercise. I began with walking @ work. I would take 10-15 min breaks and just go walk. I work weekends too and it's even less busy at that time where I work so I sometimes would be away for 30-45 mins.
After a few months I added in the gym. I started with a 24hr private fitness but when the YMCA opened in my area I went there. I go right after work for Zumba, swimming, weights.0 -
I go right after work a lot with my mother we both work nights. I also have the chance at work some when my clients are sleeping ( no jumping jacks to loud lol) other days I hit my gazelle at home while watching tv with the family.0
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Hey there! I am in the Air Force and work night shift for a couple months and flip back to day. I usually work alone for a 12 hour shift- I bring in my Insanity videos but I am so tired most tof the time it is hard to motivate myself into getting up and doing it. and then there is always the open snack bar ahhhhhh!0
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I'm no help... I only work out on my days off really, but I do get some walking in when the weather's nice sometimes.0
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I average 5-6 hrs of sleep during my work week and I mostly work out the first few days of the work week then my days off. The last 2 days of my week i'm just drained. I work 4 10''s but have to be at work for 10.5 hours due to working on an Indian Reservation Casino. I also have to drive about an hour round trip.0
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I'm not very helpful either...I work 11p-7a, get my kids off to school/daycare, nap from 8-10:30, get up, and workout until noon. I'm up the rest of the afternoon until @ 6pm, sleep for 4 hours, do it all over again 4 days a week. The other 3 are my days off/hubby is home from work. Its the only way I can make exercise work in my life right now.0
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This is difficult, I think sleep is more important. I have worked night shift for many years but this is the first time I am trying to log everything and lose the weight. I notice that if I do not get enough sleep (and I tend to require more on night shift) I CRAVE junk like crazy. Plus I get so tired that on my days off I dont have energy to do anything. I try to make sure I have enough sleep and if I wake up a little early I squeeze in a workout, even if it is a quick walk. Otherwise it has to wait until my day off. I have 12 hour shifts plus an hour and a half drive everyday...there is just not enough time in the day.0
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I usually try to go to bed about half an hour or so after I get home, then get up around 3:30, start my work out around 3:45/4:00, eat something then get a shower and head to work. If I don't work a twelve that day I will sleep in a little bit more, but I always try to work out after I wake up instead of before going to bed.0
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20-30 mins after I get up...before supper...doesn't have to be a marathon workout.
^^^this^^^
:bigsmile:0 -
lots of caffeine 30 min prior to workouts!!!0
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I work 11p-730a. I have been trying to get back on a schedule which includes me sleeping when I get home and waking up around 3 and hitting the gym. So far it's been working, but it just seems like us night people can never get enough sleep or ever feel well rested...0
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I work 11p-730a. I have been trying to get back on a schedule which includes me sleeping when I get home and waking up around 3 and hitting the gym. So far it's been working, but it just seems like us night people can never get enough sleep or ever feel well rested...
i agree
:bigsmile:0 -
20-30 mins after I get up...before supper...doesn't have to be a marathon workout.
I started getting up at 4 rather than 5. I have mapped out a half mile lap from the house around the neighborhood. I am walking 2 laps every day. When I can get my time to 20 minutes, I will add a lap. I am at about 25 minutes now.0 -
I work 12 hour nights two on two off. I run on my days that I am not sleeping and also just started kickboxing0
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I work 3 12 hour shifts (Tuesday, Wednesday, Thursday) plus 1 8 hour day shift (Saturday).
My schedule works out like this:
Monday: kickboxing class, rest of the day relaxing
Tuesday: yoga class, 2 hour lifting routine, then work
Wednesday: recovering from my first overnight. No exercise. I'm lucky to not fall asleep on the bus.
Thursday: I try to stop at the gym on the way home in the morning and do elliptical or stationary bicycle for 30 min. just so I have those exercise calories
Friday: 2 hour lifting routine after I get off work in the morning
Saturday: Thanks to public transportation, I walk 6-9 miles to work and back. Sometimes if I'm feeling particularly caffienated I run.
Sunday: 2 hour lifting routine
(lifting routine is New Rules of Lifting for Women, I'm in stage 3)0 -
I also work 12 hour night shifts 3 on 3 off. I get up and get dressed for the gym and go before my motivation disappears. Its crazy but when I am consistant going I am not so tired and I fall asleep faster and stay asleep. I hope this helps.0
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Hi, Im new to MFP and new to overnights, I work 11p-730a (a year as of November) Im a lot better about sleep. I usually go home, eat something small and stay up until 10am at the lastest and sleep until 4 or 6 (hopefully 6) I get up, do chores, try to squeeze in a small workout, cook dinner for myself and my boyfriend (who also works the same shift) and then off we go. I recently purchased a low calorie cookbook that is helping but I know I need to get up and moving. Need the motivation, any suggestions?0
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Hey there! I am in the Air Force and work night shift for a couple months and flip back to day. I usually work alone for a 12 hour shift- I bring in my Insanity videos but I am so tired most tof the time it is hard to motivate myself into getting up and doing it. and then there is always the open snack bar ahhhhhh!
You're totally right. When working nights like that it's not just having the motivation to work out... it's also staying away from the snacking!
Can I just say that I love your profile pic? I don't swing that way, so it's not like that. I just LOVE the cute little 1940's vibe you got going on. Totally cute!0 -
Hi, Im new to MFP and new to overnights, I work 11p-730a (a year as of November) Im a lot better about sleep. I usually go home, eat something small and stay up until 10am at the lastest and sleep until 4 or 6 (hopefully 6) I get up, do chores, try to squeeze in a small workout, cook dinner for myself and my boyfriend (who also works the same shift) and then off we go. I recently purchased a low calorie cookbook that is helping but I know I need to get up and moving. Need the motivation, any suggestions?
I've been struggling with this for the last six months (when my scheduled changed to include 2 back-to-back 12 hour graveyard shifts), and there are no easy answers. Here's what it boils down to for me:
1. I work out after I get up but before work because I've found that's when I'm the most likely to actually do it. I don't want to do anything when I get home.
2. I definitely try to get a good workout in on the day of my first 12-hour shift. At that point I'm making the switch from swings to nights, and I'm usually up early enough to be able to get a decent one in. This is my opportunity, and I seize it!
3. I try to squeeze in a small workout before my second night shift, even if it's only 15 minutes. It's better than nothing at all. If I simply can't then I don't sweat it.
4. I try to work out as much as possible on my days off.
5. I try to fit little mini-workouts in at work by taking walks or doing sit-ups/push-ups/stretches on my breaks.
6. If you can't get the exercise in that you want, try to be more spot-on with your nutrition. Being sleep deprived makes you less likely to stick with your diet plan because you are more likely to crave fatty/salty/sugary foods.
7. Getting enough sleep is important! You are not doing your body any real favors if you deprive yourself of sleep to workout. Your body needs both to successfully lose weight.0 -
Hi, Im new to MFP and new to overnights, I work 11p-730a (a year as of November) Im a lot better about sleep. I usually go home, eat something small and stay up until 10am at the lastest and sleep until 4 or 6 (hopefully 6) I get up, do chores, try to squeeze in a small workout, cook dinner for myself and my boyfriend (who also works the same shift) and then off we go. I recently purchased a low calorie cookbook that is helping but I know I need to get up and moving. Need the motivation, any suggestions?
I've been struggling with this for the last six months (when my scheduled changed to include 2 back-to-back 12 hour graveyard shifts), and there are no easy answers. Here's what it boils down to for me:
1. I work out after I get up but before work because I've found that's when I'm the most likely to actually do it. I don't want to do anything when I get home.
2. I definitely try to get a good workout in on the day of my first 12-hour shift. At that point I'm making the switch from swings to nights, and I'm usually up early enough to be able to get a decent one in. This is my opportunity, and I seize it!
3. I try to squeeze in a small workout before my second night shift, even if it's only 15 minutes. It's better than nothing at all. If I simply can't then I don't sweat it.
4. I try to work out as much as possible on my days off.
5. I try to fit little mini-workouts in at work by taking walks or doing sit-ups/push-ups/stretches on my breaks.
6. If you can't get the exercise in that you want, try to be more spot-on with your nutrition. Being sleep deprived makes you less likely to stick with your diet plan because you are more likely to crave fatty/salty/sugary foods.
7. Getting enough sleep is important! You are not doing your body any real favors if you deprive yourself of sleep to workout. Your body needs both to successfully lose weight.
Just saw this article on MSNBC today. This is exactly what I was talking about.
http://todayhealth.today.msnbc.msn.com/_news/2012/06/12/12188651-why-we-go-for-doughnuts-when-were-sleep-deprived?lite0 -
Hello, I work 7p-8a 4 times a week and I workout about 5-6 days a week. I found that if I workout for at least 1 hour before work I feel better and actually able to have a nice burn. I wake up about 2;30-3:00 and leave gym by 4 shower and cook dinner and leave my house by 6p. It seems to work out great!!! On my days off I workout for about 2 hours and my two rest days are usually my 2nd or 3rd night of work straight, but even on those days I manage to do some situps or something.0
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Hi! I work a mix of 12s and 8s, evenings and overnights. for me, if I am doing 12s overnight (7p-7a) i generally try to go to bed pretty quickly after getting home and I wake up around 3:15-3:30 and do an hour workout then come home shower eat and get to work. It is tough at first, I never used to workout when I did 12s but now it has given me more energy at work! Totally worth it to make the time to get your workout in.0
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i work 12hr nights as an ER nurse. ive found that if i work out before my shift i actually am more alert and need less coffee to get thru the night! it also helps to go home in the morning and be able to go to sleep easier0
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I work out in the mornings on the days that I work night shift. I work out when I wake up in the afternoon after the nights I work. Then if I'm working back to back shifts, I will wake up about 3pm and run just 2 miles... It's a quick 20-30 min sweat, but feels great and sets you up for a healthy night... and hopefully motivation to stay away from those late night potlucks! Hope this helps
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Lots of coffee! Usually workout then after I wake up at 30
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I usually work out only on my days off, but starting tomorrow I'm going to try to go on a walk after I get off work. To help wind down and of course to get some sort of exercise.0
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