How to commit to proper diet and exercise as a night shift RN?

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So, I work nights. 12 hours. How do people like me stay healthy and in shape? I am always very tired after work. I am always eating anything to stay awake during the night. When I am off, I am mostly asleep. All of my days off is for sleep. When I wake up sometimes, I realize I have to sleep again because I work that night later. I'm still figuring out a diet that works for me. I do want to start working out so i could be in shape. Do you workout after 12hours?

I just want to know how others do it.

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Specializes in ICU.

Disclaimer: I'm currently on days. 2 twelves, 1 eight, and a 4-6 hour class. I also work about 8-10 hours per week at another job. I'm always exhausted. When I go to nights next month, and I'll be on 3 twelves, I'll update!

For now, I try really hard to pack healthy snacks with me. If you know you'll have a sweet tooth at 0300, pack a Kind bar or 100 calorie cookie pack. It may not be the best, but it's better than the vending machine.

I've also incorporated a light workout in the morning. Instead of scrolling through my phone, I do 50 jumping jacks, 50 squats, and 20 push ups. It's enough to get my heart pumping without making me sweat. It isn't enough to cause a huge weight loss, but at least I did something. Evening (or in your case, morning) walks after work are good too!

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Specializes in Psych (25 years), Medical (15 years).

"Something is important because we make it important", a mentor of mine once said.

I've made exercise and diet important in my life.

I reserve 20 minutes of my time before leaving for work to workout- 10 minutes of weights: free and on a universal, and 10 minutes aerobic: elliptical or bicycle.

I bring a big bag of veggies- usually kale, carrots, and cherry tomatoes with me to munch on. I make my own sandwich- usually turkey or tuna salad- and three cans of water. I also have some raisins or granola or something like that in my bag. I eat an apple on the way to work and an orange on the way home.

Good luck to you, ChooSoul!

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Specializes in Med-Surg, Geriatrics, Wound Care.

I don't have any real advice. Pack lunches rather than delivery. I'm lazy, so usually I'll pack a microwave dinner and a bag of frozen veggies. Some people actually, yanno, prepare food or cook. Sometimes I'll pack a snack or something.

I enjoy running mostly after dark. And by after dark, I typically mean between 2-4 or 5am. The later in the night it gets, the more humid. I live near a park. I've found some online workout things I can do at home can be fun. Done some Beachbody stuff, and now my hubby is trying to coax me into Athlean X. There are others. I enjoy them, but have a hard time sticking to stuff. Right now, I'm trying for workouts that are 30 minutes or less. But, I am NOT waking up early for them. I can barely get myself out of the house on time as it is.

When I'm working mostly nights, I typically keep my schedule most days.

But, I'll be honest. I have barely done anything in a while. =( Hoping to get back into the saddle again, though. I've found that having a "start date" is useless. Just start.

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Specializes in Cardiology.

Clean diet, exercise, getting enough sleep are the biggest imo.

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Specializes in CMSRN, hospice.
7 hours ago, CalicoKitty said:

I enjoy running mostly after dark. And by after dark, I typically mean between 2-4 or 5am. The later in the night it gets, the more humid. I live near a park.

When I'm working mostly nights, I typically keep my schedule most days.

Yay, fellow night runner! I run on a nearby track with my boyfriend between 12-2 AM. If the thought of running makes me want to die, we'll walk there or around the town (we live in a college town, it's super fun to part-time watch here at night). Is this the safest way to exercise? Not by a longshot, but I like the way I feel after running outside and this is when I can do it.

I think you need to figure out when you feel the best and start working out then. For me, I need to have been up for a few hours; not so long that I'm totally beat, but not not long enough to talk myself out of it. Since I sleep in very late even on my days off, that gets me into at least 8-9 PM, if not later. You may find that something else works better, so experiment.

In addition to running, sprints, and walking, I find exercise routines on Pinterest and work through those, or I use an app to guide me through yoga. I aim for 3ish times a week, some combination of cardio and strength training.

Psychologically, I find it so important to give myself credit for whatever I do. Instead of hating my own guts because I only ran a mile and walked the rest of the time, or only did 15 minutes of yoga instead of 20, I need to be okay with every effort I make. Nights takes it out of you in a unique way, so every little bit counts. And it gets easier over time to make exercise a regular part of your life.

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Specializes in ER.

I recommend a keto reset then a low carb eating. It reduces cravings and blood sugar fluctuations. It trains the body to use fat as a fuel. Periodic fasting can be a part of this lifestyle.

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Specializes in Pediatrics Retired.

Bud Light

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When I worked nights I made a habit of sleeping "in shifts" on days off so I didn't totally mess up my sleep schedule. I'd sleep 4 hours during the night (usually 4A-8A) and 4 hours in the day (usually 1pm-5pm).

For food I'd pack myself some easy grazing snacks--cheese & crackers, nuts, clementines, grapes, carrots & hummus along with high protein meals to keep me full. It could help to count calories using a free app like MyFitnessPal. I personally am a weight watchers member (app only, no meetings) because I don't like that MyFitnessPal tells me I'm eating "too much sugar" when I eat multiple servings of fruit a day.

I worked out for an hour a day on my days off. Either a nice long walk with a podcast in my ears or time at the gym.

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Specializes in New Critical care NP, Critical care, Med-surg, LTC.

In the almost two years since I came to nights I've gained 20 pounds. Working 50+ hours a week plus school/clinical and juggling family life with my three kids, I've got all the excuses in the book. But, as Davey pointed out I know healthy lifestyle is important, so I have to make it important. I've got four months off from classes, going to focus on getting myself healthier! Thanks for starting this thread, I'll be using these tips and getting back on track!

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On 5/2/2019 at 1:51 PM, JBMmom said:

In the almost two years since I came to nights I've gained 20 pounds. Working 50+ hours a week plus school/clinical and juggling family life with my three kids, I've got all the excuses in the book. But, as Davey pointed out I know healthy lifestyle is important, so I have to make it important. I've got four months off from classes, going to focus on getting myself healthier! Thanks for starting this thread, I'll be using these tips and getting back on track!

I gained 7 pounds in 2 months. Lol

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Specializes in Home Health.

It’s so sad how much we nurses are willing to SACRIFICE our own health and well-being to care for others. I’ve cared for many former or retired nurses in my career and work with a lot of burnt out ones and it saddens me and has given me a huge reality check.

Please take care of yourself you’re so young. In the meantime, try juicing and fruit/green smoothies, salads packed with protein, fruit, low carbs and low sodium and plenty of H2O.

As far as exercise, I’m not too crazy about the gym but I try parking farther in the parking lot and taking stairs when I can. If you can’t get to the gym and exercise, try yoga or in place exercises/activities(jumping jacks, running in place, ect). Also be sure to get out in nature! Hopefully the sun is out and the flowers are blooming wherever you are in the world!

Good luck!

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