#1
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Night Shift?
I work 2 nights a week - every other weekend and two weeknights. Shift starts at 11 pm and ends 7:30 am. On the day I work, I usually wake to take son to school at 7 am, then on the go until work that night. Basically, I'm awake for more than 24 hours. Any tips on meal timing? I'm thinking of combining two day's worth of food since the day I come home, I essentially sleep til the following shift, meaning I lose an entire day of eating. HELP!! |
#2
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Re: Night Shift?
Hi MM,
You've probably mentioned it in your diary but how did you go planning meals around your shift work?
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#3
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Re: Night Shift?
Heya Jem! I just add a meal for every 5-7 hours I am awake. So for example, I will work tomorrow night starting 11 pm. Schedule as follows:
7am - wake up by 10am - meal 1 3-5pm - meal 2 8-10pm - meal 3 start work at 11pm (start my meal allowance for the next day during this same shift) 1am-3am - meal 1 or 2 (I usually choose meal 2 to save the lighter meal 1 for morning before I sleep as I usually can't wait the 2 hours before sleeping) get off work at 730 am by 830am - meal 1 or 2 (usually meal 1, whichever I didnt eat during the night) sleep wake up for work by 10pm - meal 3 (last of that days allowance, but if I wake up too early, I add an extra meal) (start the next days meals allowance in the same shift, since I would be sleeping the usual times I should be having the meals) 2am-4am - meal 1 or 2 (usually 2) by 830am - meal 1 or 2 (usually meal 1) sleep by 7:30 pm - meal 3 IF i wake up at 1:30pm to pick up the kid, I eat another meal 2 (added extra meal) around 2pm. If I am able to sleep til 6pm, I just continue on to meal 3. My schedule is very fluid depending on the day. Some days I work, some days I can afford to sleep more. Some days I can't - the days I have to pick up the Kid from school. So my diet is fluid along with my schedule... Sounds super confusing. Hope this helps. |
#4
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Re: Night Shift?
i also have the same ques as his
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#5
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Re: Night Shift?
In my new job, I work rotating rosters
The easiest way to plan for this is to take each calendar day as a separate day For the 7am - 3pm day, Everything happens within the same Day: I have Meal 1 x 6am, Meal 2 x 11am, and Meal 3 about 6pm, with the fruit / crispbread snacks spaced between and after the Meals. For the 9am - 5pm day, the pattern is much the same For the 3pm - 11pm day, everything is a bit later, but Meal three is eaten at work during the Crib Break about 8:30pm For the 11pm - 7am shift, there are also changes to sleep, so this is how I manage it: Shift Commencing Day: Sleep later if possible. Meal 1 about 9am, Meal 2 about 3pm, Sleep Break of about 90 mins somewhere between 5pm - 8pm, get up / shower / get ready for work Meal 3 about 9:30pm Shift Finishing Day: Tea Break (at work) about 1:30am - Fruit & Crispbread Crib Break (at work) about 4:00am - Hot Meal 2 (usually soup) & Crispbread Home about 7:30am, Bed about 8:00am, sleep until about Noon (later if possible) Meal 1 about 2:00pm (the usual yoghurt, Ryvita & Kiwi) Sleep Break (90 mins) somewhere between 5:00pm - 8:30pm Meal 3 about 9:30pm. Write the meals on your Daily Meal Planner as usual Eat three meals plus three snacks each day It doesn't matter what order you eat the Meals in, so I take Meal 2 (soup) and eat it during the Meal Break at work I have Meal 1 and Meal 3 at home. I continued to lose weight during the Evening Shift and Night Shift rosters, and made sure I got at least 5 hours sleep each 24 hours, with a 90 minute sleep in the late afternoon / early evening. Seriously, if you don't have at least the minimum amount of sleep you are not safe to drive and not safe to operate machinery. During daylight saving I had to wait until sunset for my afternoon sleep because of neighbours still outside in their yards during daylight, but during these winter months it has been easier. My household has also adapted and are more respectful of my need to sleep when rostered for these shifts. Hope this helps Lotsa love Kristine
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Lost 28 kilos in 2006, 15 kilos twice since then, 25 kilos in 2017 and 12 kilos in 2019. 2020 was a struggle so back to lose 10 kilo in 2021. Looking Forward To It! Last edited by Kristine..; 13-08-2017 at 15:37. |
#6
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Re: Night Shift?
That's a good plan and if it works for you that's good ....so long as it's working. I found the night shift was the worst and when temptation catches up with you but if tempted ....get as physical as you can and don't let your self-get bored!
Do anything .....something ...take a break and pick up your pace when you can as well ...
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