Night Shift Nurse

[MariaCMc]

I am a nurse working the night shift 3-4 nights a week. On my days off I do turn my schedule around back to days. I love working nights and wouldn't want to work days, but eating appropriately can be a challenge. On the days I work, I often end up eating an extra meal. Any other nurses or night shift workers with tips or ideas?

[GFChris]

This is a popular article for night shift workers that has been repeatedly shared on this forum. http://nomnompaleo.com/post/55156756199/surviving-the-night-shift

Easiest way to search the forum is from Google. Type Whole30 followed by whatever you're looking for, and you'll get links to past discussion threads.

[mbward86]

Night shift nurse here too. Work in the ER, so eating on the run is a common occurrence. Just started my first Whole30 challenge today. I also switch back to a day shift schedule on my days off. Love working nights.

[MplsMomto3]

I am a fellow night shift nurse as well and I can absolutely relate to the challenges of night shift, eating, sleeping, exercising.  I work 3-4 day/nights per week.  I am a day/night rotation, so I tend to have 3 days in a row (or broken up) or 3 nights in a row (or broken up) and work every other weekend.  I also have 3 kids (ages 8-15).  I have been eating Gluten Free/Paleo for about 2 years now and am almost done with my Whole 30.  I did the Whole 30 because while I saw fabulous results with eating GF/Paleo, I found myself "cheating" at times or drinking too much wine, chocolate, fruit and/or GF "treats" etc.  I also had major major low energy between 3-6pm.  The Whole 30 has really opened up some results for me like kicking my sugar habit, diet coke habit and making me focus on "clean" eating.  I've lost about 10 pounds.  It's not necessarily about the weight for me, as I did lose more weight when I started GF/Paleo, it was more about wanting to have more energy and kicking my sugar cravings.  

 

On the days I work nights I have struggled with when and what to eat.  I work 11pm-730, so on the first night I go in, I find it very very hard to nap or sleep during the day.  I eat with my kids and try to take a nap from 7 or 8pm-10pm before going in.  Since I ate dinner at 6pm, by 1-2 am I'm hungry!  I use to do protein bars (GF 20 g of protein) but cut those out for my Whole 30 and tried to do hard boiled eggs or left over meat/veggies.  So now at work, I try to take my "lunch break" between 2-3am, eat lunch (meat protein) and avoid all the treats people bring in to the break room!  

 

What I am not sure of - if I should eat anything when I get home at 7:45am?  I try to get into bed by 8am and sleep from 8am-230pm (dark cold room, no pets, but need to get rid of my phone! just read that nom nom blog!).  But if I DON'T eat something when I get home, I wake up hungry at like noon.  and feel so hung over groggy etc.  So lately I am eating eggs, veggies at 7:45-8, then sleeping, then eat another "breakfast" when I wake up 2-230pm.  My kids are coming home 230-3, then I'm with them all evening.  May eat dinner later (7pm), nap, go back in for 11 pm shift. I really do LOVE working nights, I just hate the feeling of being "hung over" the next day.  This Whole 30 has made me feel better for sure!

 

I have seen results from my Whole 30, but I think if I get more sleep I would probably feel even better.  I have never taken Melatonin and not sure if that would help?  I use to do tylenol pm but hated how I'd feel groggy if I didn't get a full 8 hrs sleep.  

 

As for exercise, I run 3-4 days a week and lift heavy weights once a week with a trainer.  I tend not to lift on days I work night shift as I find myself so sore, hungry and worn out, I schedule that on a different day.

 

Hope this helps, I'd love to hear how other night shift nurses manage the schedule.  or would love advice.  but honestly I think I still need to prioritize sleep.... : )