How to eat on night shift

meanmaryjean, DNP, RN · May 25, 2015

I don't understand why you are getting up at 2p for a 7p shift? Short sleep contributes to weight gain.

Birdy2 · May 25, 2015

I have a 7 year old and have to make time for him. He stays with a sitter so I can get some sleep. I usually pick him up at 2:30. Then have to drop him off again at 6 to make it to work by 6:30. So I'm basically getting an hour and a half with him before I have to make something to eat and get ready for work. Thank goodness it's only 3 days per week, so I can catch up on sleep on my off days. But it's still very hard

PghRN15 · May 25, 2015

I feel like I am in the same boat as you are. It is a struggle. I try to bring healthy snacks like veggies or fruit sometimes a yogurt.

Birdy2 · May 25, 2015

I am going to start doing the same. THe problem is I just don't know what eating schedule I should be on. Especially since I'm up during the day on my off days. I guess I should be eating when I wake up and then probably around the time i clock in. Lol this is the problem.

BSNbeauty, BSN, RN · May 25, 2015

I have no advice. I'm struggling too with my eating and night shift. My son is 6 months and I never sleepí ½í¸ží ½í¸ží ½í¸ží ½í¸ž

Birdy2 · May 25, 2015

I'm thinking I should eat breakfast when I wake up, then maybe lunch when I finish first rounds which sometimes is 10 o'clock. Then that would leave dinner for about 4 in the morning. Ugh it just doesn't seem right lol I need some serious help. Plus when am I supposed to workout?? On off days I guess....night shift problems

LadyFree28, BSN, LPN, RN · May 25, 2015

When I work nights, I usually pack to graze; I also eat before 3 am let my body's basal metabolism recharge; I eat before I go home or when I get home to help maintain my metabolic balance. Most of the food I pack are veggies, fruits and protein.

TheCommuter, BSN, RN · May 25, 2015

Here was my eating schedule:

5:00pm: Breakfast (before the shift starts)

9:00pm: Snack

11:30pm: Lunch

2:00am: Snack

4:00am: Dinner

7:00am: Protein shake on the drive home from work

ready2baRN · May 25, 2015

Hi OP,

I use to work night shifts so I definitely understand your struggle. One big myth about eating and time is that if you eat past a certain "time" you will gain weight. Totally not true as your body is not able to tell time. You do however need to put yourself on a regular eating pattern during your night shifts. The weight gain can be from not eating enough. If you are not eating much during your shift then going home to sleep and eating very little when you awake again your body will begin to store more fat because it's thinking food is becoming scarce.

Try to eat every 3 to 4 hours on your shift if possible (I know you may be really busy) but it's important. Lots of fruits and veggies, low fat items like yogurt/greek yogurt, trail mix etc for snacks. Try to squeeze in an extra hour of sleep also if you can to get a minimum of 7 hours of sleep.

Night shift can be difficult but if you put yourself on a routine it will become more manageable and easier to maintain.

NursesRmofun, ASN, RN · May 25, 2015

When I worked 12 hr nights, 3 days one week and 4 days the next week rotating...I kept the meal schedule the same as for eating breakfast in the am.., lunch at lunch and dinner at dinnertime. Dinnertime was late...like 9 p.m. or 10 p.m. But I couldn't eat dinner at breakfast! I tried to eat as healthy as possible, but I admit that healthy eating was mostly on my days off! lol

kbrn2002, ADN, RN · May 25, 2015

Unfortunately night shift is famous for munching junk food. It seems somebody always brings candy, chips, cookies or something else that's really not too good for you. Try your best to stick to healthier snacks spaced 2-3 hours apart. If a full meal is important to you aim for mid-shift. I tend to not bring a full meal myself, maybe a sandwich. I do find though that my diet and habits are much worse on my night rotation than on my day rotation and I'm really not sure why.