Fitness Minutes: (4,545)
925 10/22/12 10:47 A
Break up your day based on what you are doing.
I am a night owl and need to change but my grandmother has worked night shift for over 30yrs 7-7 if she gets out on time! As a nurse. Her schedule is sleep from 9-5p, Eat dinner at 5:30, take leftovers or other meal for late night meal (guess that could be dinner and the other lunch lol), then when she gets home at 8ish she has oatmeal, coffee, and a sweet treat. She also throws a couple snacks in her bag for the evening.
When she is off she wakes up by 9am, eats something, has lunch from 1-2 area, eats dinner 5-6ish.
You never have to have a super set schedule has life changes as do schedules but pre planning meals might make things easier, you had a lot of great ideas here!
Fitness Minutes: (0)
2 10/22/12 9:57 A
I hear ya. My husband use to work 3rd shift. So I didint eat meals at normal times. So I threw out the rule that breakfast is at 8 am and dinner at 5. Instead I started my day by eating dinner and shared it with my husband when he got home from work. I then ended the day with a bowl of cereal or oatmeal.
it worked for me because i do better with the higher protein meal in the beginning of the day.
Fitness Minutes: (1,876)
1,049 10/21/12 12:23 A
I know that's really hard. :( You just have to analyze your normal routine and see what works best for you. For instance, I don't sleep much. I usually go to bed around 3 or 4 and wake up at 9 or 10...But I like to stop eating at 7 at night. That's way too long to go without eating, so I often have to set an alarm to eat something earlier than that. * I know, sounds tedious. =/* but it works! In your case since you're so busy, I'd just sit down and figure out how long you're awake for, and how many calories you want to intake during that period.
Fitness Minutes: (24,152)
864 10/20/12 11:31 P
I work overnight shift 7 days on, 7 days off. I find that I do best with just eating 200-300 calories at a time a few times during my shift, and the same when I wake up at 2pm-ish, and the rest of my calories as supper (or lunch, technically) around 7pm, when the rest of my family considers it "dinner". I don't go over, don't go under, just nicely in range...and stay full enough to do my job effectively, etc. Good luck!
My suggestion is to try eating smaller meals throughout your day rather than trying to work in bigger meals. If you keep a lunch bag on you with small meals like cut-up veggies, a small sandwich, a small salad, etc... you can take 10 or 15 minutes here and there to get your fill.
As for sleep, I really encourage you to try your best to get more of it. A couple years ago, I was diagnosed with sleep apnea. I found out that even though I was in bed for 8 hours a night, I was really only getting 3 or 4 hours of actual sleep. When I treated it and I jumped from 3-4 hours of sleep all the way to 8 hours of sleep, I can't even tell you how much that changed how I felt. I had so much more energy, more clarity of thought, and much more happiness. It effects how you feel, how you think, how you act. I personally think that doubling your sleep is a more important goal than anything else. Your body never gets over the sleep deficit you create.
Fitness Minutes: (0)
1 10/20/12 10:41 P
I work from 10 pm to 6 am after I get home I get my kids ready for school then I have a break before I have to be to school at 10am I then have class from 10 to 11 and 12 to 1 and 1 to 2. After school I try to make sure supper is ready for the kids before I finally get into to bed for some sleep. Usual sleep is 3 or 4 hours a day if it isn't a busy day. I know that sleep is an issue for me but eating on a set schedual is a huge challange. I don't know when to eat and I hate waiting unitl class is out to eat because I want to go to bed and I know eating then going to bed isnt a good thing. Any thoughts or suggestions?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.