NIGHT SHIFT: Health and Fitness

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Hello all. I have been working as an RN since June '13. I work nights on a Med/Surg floor. For the most part I like it. And I do prefer nights to days. I feel that night shift is more autonomous and there's less hands in the cookie jar so to speak. And I really like the people I work with.

But my sleeping patterns are all over the place. I don't have any trouble sleeping during the day but I'm always exhausted. Before nursing school, I was a health and fitness nut. I would workout 5-6 days a week. I'm really wanting to get back into a good routine. Now I'm not expecting to workout 6 days a week but I would like to workout 4 days week. I'm also in school part-time for my BSN which doesn't help.

So my question is...

Have any of you night shift nurses figured out a good diet and fitness routine that you were able to follow?

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By the way, I'm a male nurse. :yes:

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I bow to anyone that can work night shift.

The reality is we are ..by nature.. hard wired to be awake during the day.. sleep at night.

Some people can adjust this Circadian rhythm, but not without costs to the body systems.

Exercise and dietary adjustments cannot accommodate changing our Circadian rhythm.

Good luck , keep us posted,I think it's impossible.

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Specializes in Case mgmt., rehab, (CRRN), LTC & psych.

I work three 12-hour night shifts per week from 6:00pm to 6:30am. On work days I usually visit the gym for a workout from 7:00am until about 8:15am.

An early-morning workout prior to bedtime keeps some night shift workers up, but it helps me fall asleep after a warm shower. Your mileage may vary.

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Hello all. I have been working as an RN since June '13. I work nights on a Med/Surg floor. For the most part I like it. And I do prefer nights to days. I feel that night shift is more autonomous and there's less hands in the cookie jar so to speak. And I really like the people I work with. But my sleeping patterns are all over the place. I don't have any trouble sleeping during the day but I'm always exhausted. Before nursing school I was a health and fitness nut. I would workout 5-6 days a week. I'm really wanting to get back into a good routine. Now I'm not expecting to workout 6 days a week but I would like to workout 4 days week. I'm also in school part-time for my BSN which doesn't help. So my question is... Have any of you night shift nurses figured out a good diet and fitness routine that you were able to follow?[/quote']

I must workout or I go crazy:-/ I find the best time for me is in the morning. I find it helps me start the day out right:)

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Specializes in Emergency Nursing.

I've had some trouble with this lately as I haven't been eating enough to fuel my workouts.

But I work nightshift and prefer to workout after my shift is over, bright and early. Quick snack, then bed!

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Specializes in PICU/NICU/CVICU.

I've had success with still working out but my problem is the diet. It's not easy to stick to it with a crazy night shift schedule. Sometimes McDs breakfast just sounds 100x better than that banana you packed for the way home. Hitting the vending machine seems like a good idea at the time but I always regret it when I don't like what the scale has to say.

But I'd rather work night shift any day. Regardless. So I feel like the discipline will come to me in time. I'm still getting used to the shift. You can't make that kind of lifestyle change overnight.

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Specializes in Critical Care/Vascular Access.

I try to work out and/or run on any day I don't work. If I get up early enough I may even do something on a day I do work, but at least on the days I don't. I'm not someone that's able to just wake up and work out, so I don't even try to squeeze one in when I wake up at 3 or 4 and leave for work by 6 in the afternoon. But on nights I'm off, I'll sleep my usual hours (until 3 or 4 usually), do whatever I need to do and then try to work out and run sometime at night. I've found myself out jogging my neighborhood at 2 in the morning before because that's when I got around to it.

I've always said I love my job at night but hate my days off, because I'm just backwards to the world. I like hiking too, and never get the chance unless I flip my sleeping schedule upside down and this bugs me.

Anyway, I suggest you just try to make yourself work out and exercise every day that you have off, whatever time you get around to it. As for diet, that just take discipline, like on any other schedule. To me night shift doesn't really make it any harder to keep a good diet.

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I also work nights. (3 12 hours Mon, Tues and Thursday). I feel like my sleep is so fragmented. I try to work out Monday morning. Thursday morning, Friday afternoon and Saturday. The days that I do back to back I devote to some sleep.

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Specializes in OB.

I have been a night nurse for over 7 years and still cannot find the right balance. I was hoping someone had great advice to share. I know it is possible to live a healthy life style on nights because I have done it in the past, but found it difficult to maintain. Something interfers with my attempt to working out like family needs, or a period of insomnia. I haven't tried working out after my shift mainly because I'm tired and I feel so bloated and swollen. But maybe I should give it a try. I struggle with my diet during my shift and my off days in between another shift. I feel like I am hungry a lot and during strange hours on my off days. They say lack of sleep can make you feel hungry. I'm having a difficult time figuring out when I should eat and what types of food are better for night time work.

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