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SLIMMERKIWI SparkPoints: (131,686)
Fitness Minutes: (32,816)
Posts: 21,636
10/17/13 6:30 A

Maybe when you get off you could do relaxation exercises - still burns calories but should settle you down for sleep. When you get a break during your work (given that you have a formal break rather than snippets here and there) perhaps you could have a brisk 5 or 10 minute walk. You don't need to do a full hour's work-out for it to be beneficial. I get the bulk of mine putting my groceries and laundry away one at a time. Maybe you could incorporate some housework into your exercise - dancing while vacuuming, etc.

Kris

TINKERFELL1413 SparkPoints: (11)
Fitness Minutes: (0)
Posts: 1
10/17/13 6:14 A

Hello,

First time here and my issue is when do I work out when I work nights? If I do it after I get off then I am too wind up to sleep, can not figure out when I should or can do it??

SLIMMERKIWI SparkPoints: (131,686)
Fitness Minutes: (32,816)
Posts: 21,636
10/10/13 6:06 A

I think the grounded bed sheets are those that you plug into power and are supposed to give the effect of walking barefoot on ground, therefore giving you a better quality sleep. They are supposed to be made with some conductive material.

Kris

BFGURU Posts: 181
10/9/13 5:17 P

Thanks. I am severely VitD deficient. My rheumatologist had me on prescription strength vit. D, but I found it was easier to take it every day OTC vs. once a week so I take a lower dose daily instead to add up to the 50k iu I'm supposed to be on.

I do have melatonin, but I use it for my kiddos when their sleep schedules get off. I've rarely had to use it. When I'm home, I pass out cold as long as I don't have anything going on. The bigger issue is actually pulling myself out of bed.

What is a grounded bed sheet?

YACHTSMAN SparkPoints: (864)
Fitness Minutes: (0)
Posts: 288
10/9/13 4:04 P

As someone mentioned earlier, since working at night and odd sleep times you might look to take vitamin D3 the sunshine vitamin. There has been some articles of late noting that it can be helpful with weight loss, and helping with dealing with depression too.

The sleep hormone melatonin I've found to be helpful. Recently I've been sleeping on a grounded bed sheet which has been found to naturally increase melatonin production. As a result I've been sleeping absolutely wonderfully. Some info on that ~

"Sleeping SOS: Watch Out for a Widening Waistline"

www.annlouise.com/blog/2011/01/31/sleeping
-sos-watch-out-for-a-widening-waistlin
e/


BFGURU Posts: 181
10/9/13 2:20 P

This does help. I may end up not worrying about things. I do eat a major meal around midnight on nights I work. It may be near 1k calories in and of itself counting my coffee or dr. pepper. However, if this past week of tracking has been any indication...when I'm not working and keeping day hours, I just don't eat until I'm hungry. I can't bring myself to do it. So, yesterday I managed about 950 calories. If I do this during off days then load up when I'm working I think it may just balance out. I could be wrong, but we shall see what happens now that I'm working out again.

BFGURU Posts: 181
10/9/13 2:17 P

I found that exercise is helping me with my depression DONE2009. I get angry and I take it out on the treadmill. I never thought I could afford a gym membership but this puppy was only 10 bucks a month and once I get those earbuds in and P!nk on Pandora, I just ... go. I get all pissed off at the ex and run and it's cathartic and I pound the treadmill and when I'm done I feel better LOL.

CORTNEY-LEE SparkPoints: (53,000)
Fitness Minutes: (46,909)
Posts: 3,095
10/9/13 12:06 P

Online Now  • ))
I work nights as well, My day begins when I wake up and ends when I go to bed.

1400 - breakfast
1700 - snack
2000 - lunch (largest meal of the day)
2358 - dinner
0300 - snack

I usually workout before work or sometimes after depending on when my class at the gym is.

I hope this helps


MICHELLEXXXX SparkPoints: (6,866)
Fitness Minutes: (5,730)
Posts: 2,022
10/9/13 8:17 A

Done2009,
I would recommend:
getting vitamin d levels checked
8 hours sleep be made priority, not an option
30 minutes exercise/day be priority, not an option
replace all sugar in your diet a healthy choice
keep honest nutrition log of everything that goes in your mouth
join a church/support group


I pray that u take your diagnosis seriously and that you feel empowered by the fact that you are going to feel better. Health comes first, before work, before school.

Edited by: MICHELLEXXXX at: 10/9/2013 (08:38)
DONE2009 Posts: 268
10/9/13 6:39 A

So I am currently attending Illinois State University. I work third shift and it is so hard to eat healthy, sleep, exercise, and do homework. I just found out that I am now a diabetic and I have to start watching what I eat. I am a very high strung and stressed person, and recently I was diagnosed as being clinically depressed. I need to get healthy and I need help and advice. I will be meeting with a dietician today, and I have already been looking up healthy recipes that I would be able to make. Is there any advice that anyone can give me to keep me motivated.

SLIMMERKIWI SparkPoints: (131,686)
Fitness Minutes: (32,816)
Posts: 21,636
10/9/13 1:20 A

I am sorry to hear of your health and divorce problems. That isn't never a nice situation!

My suggestion is to make sure that when you start your day, ensure that you have a very filling, balanced meal, ensuring that you get lean protein, complex carbs not processed stuff, and some healthy fat. Try too incorporate this into the other meals, as well. If you find you need snacks at work, ensure that they are productive in that they are healthy options. You could have some little peanut butter on wholegrain sandwiches - perhaps with some mashed banana as well. Maybe a hard boiled egg, or a few nuts. I often have a piece of apple or pear - not the whole fruit. I found it amazing that 1/4 apple did just as much as mindlessly eating a whole apple.

The next thing is to ensure that you are eating enough for what you do. If you find it really difficult to eat food because of nausea, perhaps having a smoothie with fruit and some yoghurt and maybe some wheatgerm or Almond meal would do the trick. You can make a bulk batch and keep it in the fridge.

When I was working nights, I often found that I was hungrier than when I didn't. In part this is because more often than not, you don't get as much sleep therefore you body needs more to sustain the extra energy being used by being awake and active.

Good luck,
Kris

BFGURU Posts: 181
10/8/13 11:52 P

I may need to track food a different way as well. Once upon a time the spark people diet tracker app was free. Now it's 3.99. Hmmm. Looking for easier way to track all this insanity.

LEC358 SparkPoints: (9,461)
Fitness Minutes: (6,555)
Posts: 2,184
10/8/13 8:35 A

I don't work nights consistently, but when I do, I just make sure the snacks I take in the truck (bridge inspections) are healthy and reasonable (ie bananas, cheese sticks, hard boiled eggs, etc). I don't track on here but on MFP I look at my average intake for the week and as long as that's ok, I'm staying on track.

BFGURU Posts: 181
10/8/13 8:27 A

Hi all, I'm trying to coordinate efforts here. I've managed to lose a lot of weight this year and want to keep it off and lose just a few more pounds so I'm back. I can't take credit for the weight loss, extended illness did me in and a nasty divorce that has me nauseous sometimes, but none the less I was 155 in December and now weigh 127.

The issue I'm running into and I think it is why I have plateaued (in addition to the starving myself on days the ex gets my nerves in a tizzie) is that I work nights. I do about 40 hours in 3 days overnight all weekend and have the rest of the week off where I am up during the day taking care of my kiddos. On the weekends, my schedule is completely flipped where I work all night and am asleep all day.

How do I coordinate this with my meal tracker? I generally count the first meal after I wake up as breakfast, regardless of the time, but there are also a lot of snacks involved at night and things I just need to cut from the diet. I think looking at it this way will confuse me when I start tracking food again.

Any thoughts?

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