Advertisement -- Learn more about ads on this site.
Member Comments for the Article:
How to Work the Third Shift and Stay Healthy
Tips on Sleep, Nutrition and At-Work Activities
10/23/2013 7:00:04 PM
I delivery papers ( yes people still read them!), starting at 2am untill 6 am. Trying to find time to anything or eat correctly is hard. Let alone finding time to exercise! I think I have put on 25 pounds since starting at the start of the year, bleh !
I work the 3rd shift and I firmly believe that in order to be successful at it, one MUST be disciplined! I work from home. I get off at 6am. I brush my teeth,use the bathroom, and take my night time meds and go down immediately. I must do so in order to be up in the afternoon when my daughter is home from school. Works perfect for me!!
I work 830p-7a. I wake up at 5pm to cook dinner (left overs are usually my lunch) for the fam, and I go to bed at 9 am. If I stay up as late as 10am (and see daylight), I won't sleep. Oddly enough, when I get off work at 7am, I go for a run and it DOES NOT keep me up. If fact, run days are the days i sleep the best. I guess I am winding downin the shower, so by the time I am in bed at 9, my body just relaxes and I am asleep within minutes which is something I never did before I started nights.
I worked full time night shifts for 12 years. I made them work for me. I packed my own foods so that I wasn't snacking on goodies at work. Went home at 0715 in the morning. Did quiet stuff to wind myself down. I was in bed by 10am at the latest. My room was totally dark by blocking all the light from the windows. I had a humidifier or fan running while I slept to be my "white noise" and block out all the day noises outside and inside my house. I slept until 5 or 6pm. Then spent the evening with my significant other. He would go to bed after sending me off to work. I enjoyed my day-sleeps...no snoring to wake me up and I got to sprawl all over the whole bed:)
After all those years they changed our rotations so now I'm on days/evenings. Having a hard time adjusting to being a day person...lol
7/6/2013 1:20:32 PM
For the last two years, Iíve worked 10P-6A. The secret to success is not trying to live a normal daylight life on your days off. If you canít manage it, find another shift because you will never feel good/be right. I get home from work around 6:40Am and I stay up and do my regular things (grocery shopping, TV, etc.) and then I get to bed around 11AM and sleep soundly until 7PM. Wake up and have a small breakfast and coffee and shower and prepare for work. Lunch around 1:00 AM and itís my biggest meal of the day. I snack from that point on. Bowl of instant oatmeal, fruit, something like that after work.
3/11/2013 4:02:28 PM
I work 3 to 4 12 hour shifts ( 7 pm-7am) each week. I usually get 4 hours sleep after work. I usually work on Mondays, Wednesdays , Fridays, and Saturdays. Every Saturday morning, I have to take a sleep aid so I can get 6 hours of sleep prior to working a Saturday night shift. I get very cranky when I don't get my 6 hours, then I get very sleepy by 3 a.m. I take my break at that time and I go up and down the stairs for 15-20 minutes. It usually perks me up then. I have no problem sleeping on my days off. When I feel sleepy, I stop what I'm doing and take long naps. I don't force myself to sleep because I will just toss and turn and not get any rest. I'm usually alone in the daytime-- my hubby is at work, and my son is in school. The dog-- I have to walk with him or he will be barking all day.
10/3/2012 5:50:05 AM
I have been reading some of the articles in here and one thing that is most common is that most of you wake up at 3 or 4pm. I work the 3rd shift (11pm-07am) and I find it difficult to workout. The eating part I can manage but working out is the hardest. A normal day for is getting off work at 7am, going to bed at 730-745am, going to pick up my boy from preschool at 1230, napping with him from 230-5pm and then going to bed at 8 or 830pm to 10pm to start the day again. No wonder I feel so exhausted. I have done this for 3 years now but it seems that itís getting harder on my body now. No wonder I donít want another child itís so difficult and with todayís economy itís too much. I feel better now that I wrote this down for the time being. The schedule is hard but I love the time I spend with my family.
9/22/2012 2:16:34 AM
Go to sleep right after work? No, that sucks.
Day shift comes home after work, stays up, goes to bed later, gets up in the morning to go to work.
I work 3rd, and I try to mimic that as best as I can. I go home and do whatever anyone else might do in their evening, then I go to bed around 2pm, and then get up in time to get ready to go to work.
My main problem is that I have to shift every week back and forth between being up at night and sleeping in the day for work, and then being up during the day and sleeping at night for my days off, since thats the only time I can spend with my son, and I'm not going to keep him up at night.
I work from 10pm-6am at a state prison. It's very hard to find a balance between exercise; and a semi healthy diet. What I found to that helps me maintain or lose weight is.
Bed time around 730am no breakfast wake-up around 330-430 depending Dinner around 645 with a meat, veggie, brown rice, or whole wheat bread if possible snack around 11 possible a banana or peanut butter crackers meal around 115. Either left over from dinner or a healthy choice steamers, yogurt, or fruit. Try to stay away from high fat t.v dinners, or high fat meals. To drink a 20oz powerade for energy i normally sweat a lot to help replace minerals snack around 330-4 something random beef jerkey; turkey jerkey or something along those lines.
I take 3 bottles of spring water with me, along with a 20-32oz powerade with me. I normally don't get breakfast unless it's my weekend my days off are Sunday/ Monday. That's becasue on Sundays I normally attend church so i eat something to help me though when I would normally be sleeping. I try to stay away from fast food breakfast. NO CAFFEINE WHILE AT WORK. Or if I need caffeine a small 12oz can around 10 while waiting to go in.
p.s. - going for a quick run or a walk within an hour of waking is the only way i can get exercise in. It's too easy to skip it once everybody starts returning home from their regular dayshift! Plus, the dog really likes me again.
I work 10p-6a. I usually get 6.5 to 8 hours sleep. When I awaken in the afternoon, I make coffee (it is my morning..) and have a regular breakfast. I do make dinner for the house so I eat my main meal (dinner) with the roommate, usually about 8 or so. Then I bring to work lots of healthy snacks and I eat every 2 hours. i bank my calories so that I can have a snack like fat free cottage cheese, or string cheese and celery. or stuffed celery, hummus with carrots etc. I eat my lunch about 3:30 (still following sparks plan) and then I have another snack of cereal and skim milk. I just can't sleep on a really empty stomach. Before Sparks, i was eating 4 meals! So yeah, that's how I got fat on the night shift. 20 lb gain in 2 years, when I was already overweight. I firmly believe sleep and at my age, hormonal balance plus not having the big meal during my shift is helping me to gain more balance.
I worked third shift for nearly two and a half years. My biggest problem was the weekends. I would try to live like regular people over the weekend and at least once a month I would be hit with migraines. It was miserable. This was before there was any effective medicine for migraines. The best thing out there was Anaicin which was basically aspirin and caffeine. Not rotating on weekends was not always an option either as I was in the Air National Guard and had Guard weekend once a month.
For almost a year, I've been working the 3rd shift (9pm-7am), Saturday-Tuesday nights. I also have a 4 year old and 2 year old at home. I try to eat nutritious snacks (i.e. fruit, veggies, yogurt, rice cakes) at work and drink lots of water. However, when I arrive at home around 7:30am, I cannot go to sleep since my husband leaves for work and I must care for our sons. I started working the overnight shift since our parents were unable to take care of the boys during the day any longer and my oldest goes to preschool so we had no one to transport him from day care to elementary school. I sleep for 4 hours when my husband arrives home from work, but am awake for 20 hours between waking up for work and my husband coming home the next day. I recently joined a gym and work out on my days off and in the mornings on the days that I do work at night. I have more energy and have lost some weight.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, 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.