I am a night shift nurse....It. is. hard. I know how hard it is to stay fit and stay on track with your meal plan when you are tired and short on time. These days, most of us night shifters work 12 hour shifts, back-to-back and a lot of us are ALSO busy moms...So on top of the night shift, we are preparing family meals, doing laundry, and-oh yeah-maybe even sleeping a little.
Here are my top tips to stay in top shape during your work week:
1. Nap late, don't sleep in.
Did you know that a study showed nurses who nap the afternoon of their first shift as opposed to sleeping in the morning of are actually better adjusted and more well-rested? I find napping between 2-5 pm works best for me. Now, you may need to adjust this according to your kids' schedule of you are a parent. Maybe once a week your spouse can come home an hour early and make dinner so you can nap from 4-6...try your best to make an afternoon nap a priority for your first night on.
2. Plan ahead.
Pack up your workout clothes the morning of your first shift. Also, go ahead and have 3 days worth of uniforms washed, ironed and ready on hangers. Have your family meal plan ready with easy things to make or things you can prep ahead. I like to do breakfast for dinner one of my work nights...super easy! Also, I like to make tuna melts because I can make the tuna salad ahead of time...all I have to do is put the tuna on Ezekiel bread, add a slice of cheese, and stick them in the oven!
3. Work out in the morning.
I know you feel exhausted when you punch out. You can't fathom having the energy to work out. Just try it! I find I get a second wind about the time I start warming up! And I almost never make the time in the evening..it's too hard to focus on that when my family and dinner are vying for my attention.
4. Eat your own food.
Resist all the cookies, donuts and dips that litter the break room. I know it's hard! Try to steer clear of the break room as much as possible. Maybe you can eat your meal in a public area or in the cafeteria to avoid all the temptation. Eat the food you bring and try to eat it before you are starving so you will be less likely to down extra calories and carbs.
5. Sleep.
This is a tough one, especially for us busy mamas. We get distracted by all the other things we can do, like check Facebook, email, organize things, put away laundry, etc. But make sure you get at least six hours of sleep between shifts. It's key to maintaining your fitness, metabolism and to take safe care of your patients.
6. Try not to work more than 2 shifts in a row.
The more routinely you can keep your body on a day shift schedule, the quicker you will bounce back from night shift. Make sure you get a nap on your first day off!
7. Eat a meal before your post-nightshift workout.
Getting your blood sugar up a little and having some extra fuel will help you power through the fatigue that sets in after a long night shift. I usually try to eat about 1-2 hours before I am going to work out. If this is a busy time in your shift, save your simple/easy-to-eat snack or your Shakeology for this meal.
It is not easy to maintin a good routine and stay fit and healthy when you are a night shift nurse, but with these tips, I've been able to maintain my own workouts and nutrition and avoid the slippery slope of weight gain that is common for night shifters. Try them out yourself!
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