bamjkay Posted July 14, 2014 Share Posted July 14, 2014 Hi everyone-today is my Day 15! I'm halfway there! Things have been going pretty well and I keep learning a lot, but my biggest problem has been the fact that I am a shift worker. I work 3 12 hour night shifts.with an hour long commute each way, making me away from home about 14 hours 3x/week. On my days off, I have great success with meals, energy, mood swings, etc. which is wonderful! The problem is during my work nights. I have finally kicked the "workouts must happen daily even if you sacrifice sleep" phase (not easy to do). I would sleep only 4-5 hours a day, train hard, then go back into work. It was a disaster! I kept telling myself in the long run I would be healthier. What a joke-I finally paid attention to what I was reading about stress hormones and what lack of sleep (especially for night shift workers and made the promise to make sleep a priority, especially between night shifts. I am not that great of a sleeper during the daytime, so I make every effort to make this as successful as possible. Melatonin, blackout shades, sleep mask, white noise machine, the works! It has been the most rested I have been in a long time of working nights. So since I have (sort of) conquered the sleeping issue, I have noticed that I have issues with when to eat while switching back and forth to a normal schedule (with a family it isn't realistic that I stay on a modified night shift schedule). For example, last week I worked 2 shifts in a row. These are the times I ate: Woke up at 9:30am ( slept 10 hours well!) breakfast of eggs, compliant sausage, homemade slaw with avocado dressing, olives (at 1pm) attempted a nap with minimal success (3pm) dinner of a bowl of chicken chili with cherries (6pm) snack at work of a larabar (10pm) dinner at work chicken chili, coffee with coconut milk and coconut oil (3am) commute snack of larabar and almonds (8am) home at 9:30am, sleep from 10 until 4:30 (felt ok upon waking, not great but not like I had been run over by a truck) breakfast of a Trilogy kombucha (I try and drink these when I work at night to help digestion), big salad with leftover grassfed steak, a whole cucumber and some olives (5:30pm) snack at work of larabar with almonds (10pm) Yes I know this isn't ideal, but I can't always stop to eat a meal when I want dinner at work of leftover chicken chili, basil leaves with grape tomatoes (2am) commute snack of (another) larabar (9am) sleep from 10am-12:30pm, then get up to take my son to an amusement park "breakfast" of guacamole, compliant pepperoni, and carrots (1pm) I totally realize my dependence on larabars is out of control and I have made plans to rectify this in the upcoming week. However, I am often not hungry AT ALL when I first wake up, so I don't always eat a ton between shifts or I get nauseous. My water intake has been spot on, but as a busy nurse, I can't always have a traditional "mealtime". This can cause me to have big moods swings and go from being not hungry at all to super hangry with major sugar cravings. I know I am trying to be better about protein with each meal, but it isn't always possible. Am I failing? Anyone with any input please help! I am trying my best, but I look forward to any advice! Also, sorry for the long rant-as a night shifter I know the cards are already stacked against me, especially hormonally, so I want to head off these problems whenever possible. Thanks! Link to comment Share on other sites More sharing options...
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