Nurses Stress 101
Published Jan 11, 2016
I eat pretty healthy and have a consistent workout routine, however I feel it's an uphill battle staying fit while working nights. I work 3 12 hour night shifts per week from 7pm-7am. My question to all the night shift RN's out there is do you eat after getting off your shift before bed?
I normally eat "breakfast" before my shift at 6pm, have a snack around 11 pm, a second snack around 3-4 am, and then I eat "dinner" before going to bed at 8 am. I have found if I do not eat something before going to sleep after my shift, I do not sleep well and wake up hungry around 12 p.m. I usually eat something light like egg whites and a piece of fruit.
Since starting nights about 18 months ago, I have gained about 7-8 pounds. I am trying to drop that weight and I'm wondering if eating before bed is stalling my efforts. I am currently 5'8 and 130 pounds, but was about 122-123 before starting nights. I have to work nights for at least another 6 months or so until a dayshift position open up, so I would appreciate any advice and insight my fellow night shift nurses can offer about ways to drop weight working nights!
Thanks in advance :)
Pangea Reunited, ASN, RN
1,547 Posts
I usually do eat, but I find that I sleep much better if I don't. As for weight loss, I've never found time of day to be a factor ...just what (and how much) I eat in a day.
joanna73, BSN, RN
4,767 Posts
I worked permanent nights for 4.5 years. I always ate right before bed in the morning, but this was usually an egg and oatmeal.
I drank a green smoothie in the evening before work and brought my dinner: usually fish or chicken with vegetables.
Snacks consisted of granola, nuts, fruit, cheese, yogurt. I only drink water or herbal tea.
Fast food and processed food are out. I can't digest that stuff.
5'8 and 130 pounds sounds like a healthy weight, IMO.
LadyFree28, BSN, LPN, RN
8,429 Posts
This.
When I worked nights, I ended up losing ten pounds.
I eat pretty well; fresh fruits and veggies, complex carbs, proteins and dairy with less fat-a well balance diet with a few treats in between, and lots of water, smoothies, and keep my snacking to no more than 200 calories.
What I can recall is eating before my shift was over-at least between 0530-0630 so when I went home I took a shower, and went to bed.
DesertSky, BSN
121 Posts
Thanks for the insight! That makes sense to me as it all comes down to calories in vs calories out. As long as someone is eating a healthy number of calories, I didn't think the time of day or night would have an effect, but it's good to hear this from others!
RainMom
1,114 Posts
I had a 30 min drive, so I often stopped for a capuccino & donut to eat on the way. Eating would help keep me awake! Otherwise, a glass of milk & poptart or cold cereal when I got home.
Obviously not a healthy eater here, but my weight stayed constant until I changed depts & work mostly days. Now I've gained 5# or so the past several months...
I worked permanent nights for 4.5 years. I always ate right before bed in the morning, but this was usually an egg and oatmeal.I drank a green smoothie in the evening before work and brought my dinner: usually fish or chicken with vegetables. Snacks consisted of granola, nuts, fruit, cheese, yogurt. I only drink water or herbal tea. Fast food and processed food are out. I can't digest that stuff.
Thanks for the response! Thanks the great meal/snack ideas and advice. Sounds like a healthy and doable way to eat while surviving the night shift!
amoLucia
7,736 Posts
I think it all comes down to quantity & quality (portion control & wise choices). You folks who do the 12 hours probably have a greater need (& difficulty) maintaining stable blood sugars & hunger control than others. But I guess it's tough for all of us who have had to juggle our schedules & other responsibilities with our wants & needs.
I liked to eat when I came home and then sleep. My conundrum was 'whether to eat breakfast food or dinner food'. Fast food joints usually only served breakfast stuff in the AM but I would sometimes make myself dinner food in the morning. I wanted 'food food'.
I should mention that I lost 8 pounds working nights and kept it off with the walking and healthy eating.
When I switched to 8 hour days, I've gained most of those 8 pounds because I'm sedentary (desk job).
loriangel14, RN
6,931 Posts
I have oatmeal and either an egg or a banana in the morning
This.When I worked nights, I ended up losing ten pounds.I eat pretty well; fresh fruits and veggies, complex carbs, proteins and dairy with less fat-a well balance diet with a few treats in between, and lots of water, smoothies, and keep my snacking to no more than 200 calories.What I can recall is eating before my shift was over-at least between 0530-0630 so when I went home I took a shower, and went to bed.
Sounds like a healthy diet and a good way to fuel your night shift!
SororAKS, ADN, RN
720 Posts
I used to eat a light meal after arriving home, because I was usually hungry. Having to wolf a meal down in a too short break at work meant I never had time to really enjoy a meal. I eat slowly, and had to constantly clock watch, hurry hurry at work.