|Author:||Sorting Last Post on Top ↓ Message:|
I am starting a new job where I will be working NOCs from 10:15 pm-6:15 am.
My goal is to fall asleep between 8:00-10:00 am and get up between 4:00-6:00 pm. I am hoping to exercise from 7:00-9:00 pm. Typically, exercise wakes me up. Maybe I will do an occasional walk in the morning but I think the sunshine will perk me up.
Eventually, I will have to get a light box to account for the sunlight I will be missing out on.
Nothing worth having is easy!
I work from 10pm until 6am. I also go to bed as soon as I get home. After getting up around 3pm, I exercise between then and dinner. Occasionally I will do a bit of a run after dinner, but before work. My workouts are sometimes with family, sometimes alone, and can be weights, videos, walks/runs or whatever I feel like.
Muscle Is The New Skinny
Today I will do what you won't...So tomorrow I can do what you can't
My work hours are from 10pm to 6:30am, the problem is I have no set days off. I get random days off and not always two days in a row.
I am having a problem exercising. I tend to go to sleep right when I get home at 7am and sleeping till 3 or so. Sometimes I need to do something during the day so I will only sleep until 11am and then take a nap before work from 5 to 8pm.
My issue is that there is no consistency to my days. None at all.
Any ideas on when to exercise are welcome.
I work 12am-8am but I'm lucky enough to work monday to friday.
I work 10:30p to 6:30a full time with every other weekend off. I drop my son and a friend off at school every morning at 8 and try to go to the gym for dance aerobics at 9 on M/W/F but lately I've been too tired/sore and have been going home to sleep more often than not. I must get back on track soon before I gain too much weight back. On day that I work my "breakfast" is either in the morning or noon (depending on when I sleep). "Lunch" is dinner with family. "Dinner" is lunch break at work around 2 or 3 in the morning. Snacks are used to fill gaps between eating and sleeping. On days off I try to eat on a normal schedule.
Another day another step closer to a healthy life.
I currently work 6:00pm to 2:30 am with every other weekend off and one day off a week.
mon-thurs nights 9pm-7am
He who laughs last didn't get it.
I work Mon to Fri 11:15 pm to 7:45 am. ( some Sat)
I have a snack at 1:30 am Lunch at 4 am and breakfast when I get home. Suppers around 5 pm.
I workout a hour about six days a week using videos and tv.
A day at a time and I will reach my goal. I am not perfect but I will forgive myself for the mistakes I make. Life is full of choices and sometimes we don't always make the best ones but that's what makes us human.
my schedule is set but kind of an odd 2 week rotation.
week 1: Work SUN-WED-THUR
week 2: Work MON -TUES-FRI-SAT
I am so glad to see this post because I am really struggling trying to fit in any kind of regular exercise routine any more. Trying to get a set meal schedule is also a little rough right now.I would love some suggestions.
My work schedule: week 1 is Tues/Wed and Sat 6pm-6:30am. Week 2 is Sun/Mon and Thur. same hours. I work 70 miles away so I have to leave by 4:15 to make sure I am there on time. Traffic is easier coming home so I usually get home 7:30-7:40am.
After I get home I get my step daughter and granddaughter off to school. I usually have about 20 minutes to finish getting the little one ready before her bus gets here. After that I eat, and try to get some sleep. Have to be up by 2:15 to start the process again if I work that night. If I am off that night I am up by 12:15 because my granddaughter's bus gets here at 12:30.
When I am not working I have to be on a day shift schedule. It makes all my fitness and nutrition much harder to manage.
When I am working I have a protein shake on my way to work or something light when I get there. I eat smaller amounts more often when working so I'll have a little something (tuna and crackers or soup) about 9:30-10. My actual lunch at work can be anywhere between 12 and 4 am, it just depends on how busy the ED is that night. I will sometimes have a protein bar or yogurt and granola around 4:30 to 5 if I had an early lunch.
When I am not working I try to eat with the family/granddaughter. This means lunch when she gets home from school and dinner around 6-6:30.
I am trying to exercise on my days off (not enough hours to do it on the days I work) but the bouncing between nights and days is killing me. Also when I am off I find myself sleeping for a few hours and then waking up starving because my system is so used to eating at night.
Any suggestions? My schedule change to nights happened in December of 2010 and I had hoped to have a better handle on all of this by now. Having the little one move in full time the same week didn't help the transition. Nor did changing from a position where I was on my feet a good deal (security in the hospital) to one where most nights I sit for 12 hours supervising psychiatric patients in the ER help my fitness and lifestyle goals much.
I need help!
Work- friday to monday (9-9am) then off
food- lunch is 3am and something else when i get off. On off days i try to eat the same but better.
sleep- hopefully noon to 7pm but lately that has been way off. on off days it much the same or more.
workouts- I unload trucks for a retail store so for a hour and half i'm dripping wet and then walking the store at least 15 or more laps. on my days off i'm walking 5 to 6 miles 2 days. THE BIG BUT of it all the last 4 weeks i have been on light duty because my thyroid has stop and the doc is tring to jump start it.
One day at a time!
Work Schedule: 7 nites on (6 pm to 6 am) then 7 off
Food Schedule: When off, I'm on a "normal" routine of 3 meals and a mid-morn and mid-afternoon snack. I stop eating around 6 pm
When I'm working, my meals start when I get up before noon so that's my breakfast. I've added a meal to my tracker called "nightshift" so it's less confusing for me.
I try to stay within a 1200 calorie plan and I'm proud of how well I'm doing with that.
Activity Schedule: I do stretches while my coffee is brewing then I do strength training after breakfast rotating my muscle targets every third day with Saturday being my off day.
For cardio....when I'm off, I do at least 40 minutes of treadmill/biking/exercise DVD's every day. When I'm working, I don't stress about getting it done anymore. There just isn't enough hours in my day and it was stressing me out to much, so I concentrate on my eating habits instead. ( I just started doing this thanks to some advice given to me by another nightowl).
Sleep Schedule: I have trouble in this area even when I'm off. When I'm working, I come home at 6am then feed my cats and brush my teeth then hit the pillow and I'm out for about 4 or 5 hours. I've accepted living in a fog when I'm working and it sure makes my journey to getting healthy a tough challenge. It's not impossible, just harder than the normal day person has it.
"Square One is NOT an option"
work schedule - week 1 mon to fri midnight to 8
week 2 mon to thurs mid to 8 and wed staff meeting from 8 to noon
week 3 sun to tues mid to 8 then fri to sun mid to 8
week 4 mon mid to 8 then wed to fri mid to 8
(when I say mon to fri it is mon 0000hrs so it starts sunday night if that makes sense)
food schedule - breakfast at 7:30 with the residents at work then supper anywhere from 5pm to 8pm depends on when I get up and how much sleep I need then a lunch at 2am at work. if I"m up late I'll have a snack around 11pm or noon of a fruit
workout schedule - gym 3 times a week 60 min cardio and 60 mins strength. I am thinking of bringing in a yoga or the sparks people dvd's I got for 10 lbs lost and doing them on the other days at work so i do a lighter work out the other 4 days I'm not at the gym
I also do an hour of physio therapy every 2 weeks where I do weights and stuff
lose 10 lbs - buy a pattern from etsy
lose 20 lbs - by a book for ereader not onsale
lose 30 lbs - go to the movies
lose 40 lbs - buy a whole new outfit
lose 50 lbs - a reiki session
lose 60 lbs - a day to pamper myself
lose 70 lbs - new shoes
lose 80 lbs - buy a whole new outfit
lose 90 lbs - get my nails done
lose 100lbs - get a tattoo
lose 110 lbs - a weekend getaway
reach my goal - give myself a big hug and a bikini!!
Work schedule: 7pm to 7:30am 3 days per week.
I typically have "breakfast" at work around 2:30am. Home at 8 - wake up my 1 year old daughter, change her, feed her breakfast, and play with her until 9:30. At that time I wake up my fiance and he takes care of her during the day. Sleep until 3:30. Play with my daughter and lay her down for a nap at 4. I usually have just enough time to squeeze in a 20-30 minute workout DVD and shower before she wakes up around 4:45. Then my fiance and I cook dinner while our daughter hangs out in her high chair with us in the kitchen. After dinner we play some more and I finish getting ready for work. I leave the house by 6:20pm. "Supper" is usually around 10pm.
I have access to the physical therapy gym at work, so I hit that up for some light cardio (treadmill or elliptical) for 15 minutes at some point in the night and strength train with the machines or dumbells on my other break.
1: work schedule 10:30 pm to 7:30 or 8 am 7 days a week, my work schedule usually goes one week of fri , sat , sun, mon, tues, wed, thurs then off Fri , and Sat , then the next week i work sun, mon, and tues day off wed and thurs , then go back to working for 7 days again.
2: I try to sleep between the hours of 11am and 8 pm, some days i sleep 4 hours some days I sleep 6, only once have i sleep 8 in several years.
3: meal times ,, are usually when I am at work, around 3 am, then about 9 am then any where between 6pm to 9:30 any time after 9:30 on a work night i just skip the meal or grab a protein or fiber one bar.,
4 Work out Days are Cardio Mon, Wed, and Fri, sometimes on sat if i feel up to it. then strength on tues , thurs and Sat. I rest on Sun, Right now my cardio is walking/jogging on my treadmill,
5: Strength training, right now I am doing a Video called above the belt which targets the arms, neck back and core, It involves doing exercises with weights or bands. doing planks, crunches, push ups , etc.
6; Do you reward yourself ? and if so how? , I do occassionally if I feel I did really well at the end of my week, with a Ghiravaldi dark chocolate squares but I only have 2 , and the actual serving size is 4.
Edited by: BELLAWINTER at: 2/10/2012 (17:53)
MIni Goal A reached ,, I made it past 210.. WOOHOO.
3/13/12: mini goal met reached 199 lbs No longer in the 200s
Never be bullied into silence. Never allow yourself to be made a victim. Accept no ones definition of your life; define yourself.”
I've noticed that we often get questions about our sleep schedules, eating schedules and exercise plans when working at night. It's definitely not easy to fit it all in 24 hour days! So I thought we could share our habits here, so we can all view how we're making it happen, and perhaps inspire each other, support each other and understand each other a little better.
I'll go first:
1- Work schedule: Tuesday 2pm to 11pm, Wednesday and Thursday 6:30pm to 6:30am
2- Sleep schedule when working: In bed at 8:30am, up at 2:45pm
3- Meal times on working days: breakfast at 7:30am, dinner at 5:30pm, snack at 11pm, "lunch" at 3am!
4- Workout days: Cardio on Sunday, Monday, Tuesday, Wednesday and Friday, rest on Thursday and Saturday. My cardio includes anything from walking, stair climbing or running, with running at least 3 times a week.
5- Strength training: I need to increase that. When I have down times at work I try to do some pushups, squats, etc... as well as stretching exercises.
That's me! If you want to add anything to this list please do!
Working at night and staying healthy/maintaining a healthy weight is not easy! So let's inspire each other, develop good habits and make it work!
Edited by: FREDANN at: 1/21/2012 (09:15)
*Never NEVER give up*
|sleep and workout||8/29/2014 7:49:47 PM|