How to Stay Fit on Night Shift

Top 3 Best Practices: Stay Fit While Working Night Shift

A research review linked night shift work with an increased risk of sleep loss, occupational accidents, obesity, weight gain, type 2 diabetes, coronary heart disease, breast, prostate and colorectal cancers. However, night shifts are the norm in fields such as nursing and law enforcement. I am in the latter group and have worked several shifts throughout my career. Although 12-hour shifts in general allow less time for leisurely workouts, maintaining a healthy lifestyle while working a 12-hour night shift is the most difficult challenge of all. The irregular sleep patterns, disrupted routines, lack of sunlight, and having fewer food options at night can make it difficult to prioritize fitness and overall well-being. Nevertheless, it is possible. With the right strategies and good old-fashioned willpower, it is possible to stay healthy and fit even on a night shift.

If you’ve been paying attention, many motivational speakers, fitness coaches, and personal trainers mention seizing the day by rising early to workout, meditate, and prepare for the day. However, this is not an option for those of us who work the night shift, as we are still at work. At the end of a 12-hour shift, there’s no place I would rather be than in bed. There was a time, in my younger days, when I would get off a night shift, run 3–4 miles, followed by some strength training, and then go to sleep. Those days are long gone. I’m older now, and that after-work run (or anything except sleep) is near impossible. Nevertheless, I have found several strategies that work.

Here are 5 best practices that can positively impact your well-being and help you stay healthy and fit while working a night shift:

 

1. Prioritize Sleep: Sleep is crucial to not only having a productive night at work but also to keeping cravings at bay. It is important to create a sleep-friendly environment that minimizes noise and light. While we, night shift workers, are sleeping, the rest of the world is awake. Sleep aides such as eye masks, ear plugs, and black-out curtains can effectively assist with getting the best sleep possible while on an alternate shift.

 

I’m amazed at how effective black-out curtains are at keeping out natural light. Properly fitting earplugs are a bonus. It took me several failed attempts, but I finally found the perfect pair of earplugs that helped me block out noise from the trash truck, kids playing, and everything else. Because our circadian rhythm is misaligned and our body clock is out of sync, establishing a consistent sleep schedule, even on days off, is crucial to regulating your body’s internal clock.

 

2. Pack a lunch: On the night shift, eating is often used as a tool to stay awake. This is counterproductive to maintaining a balanced diet and makes proper nutrition difficult. I have always packed my lunch for work, as do many of my peers. I prepare my meals because I like my food a certain way, but I also attempt to maintain fairly nutritious meals. Another reason many night shift workers pack a lunch is due to the fact that, on the night shift, food options are scarce. Many food establishments are closed, and the remaining options consist of fast food and other less nutritious options. Packing a lunch with a focus on nutrient-dense foods, such as fruits, vegetables, and whole grains, is a better option than relying on fast food restaurants, donuts, and junk food.

 

It is also helpful to stick to an eating routine. It may take some trial and error, but finding an eating routine that works for each person’s unique situation is helpful. Those with a family may choose to have dinner with their family before heading to work. Others may opt to have breakfast with their family after work and prior to going to sleep. Being intentional about figuring out what suits your particular situation while providing the most nutritional benefits will prove helpful. I found that sticking to one meal during the night—a smoothie or light snack—suits me best. I fast for 16 hours, which keeps me on a beneficial eating schedule.

 

3. Exercise. Exercise is crucial to maintaining optimal health and fitness while working the night shift. It is also great for stress management. You may not feel like working out, but night shift work can lead to increased stress levels, and exercise promotes overall well-being. Some days may require some extra motivation and prodding to get up and move, but even a short 15-minute workout can have a significant impact on your health and energy levels. Exercise boosts energy levels. There are days when I don’t have the energy to do much but do what is required, but once I have completed a workout, I feel energized.

It is also important to incorporate both cardiovascular exercises, such as jogging or cycling, and strength training exercises, like bodyweight workouts or resistance training. Stress management techniques such as yoga, stretching, and meditation are also helpful to assist with relaxation, mental health, and mindfulness. Engaging in regular exercise also assists with quality sleep. Time spent outside exercising, such as a walk in the park, a run, a bike ride, or meditating outside, is also helpful to expose yourself to natural sunlight to assist in regulating your circadian rhythm to improve mood and energy levels.

Although working night shifts leaves little time for long, leisurely workout sessions, short 10- to 15-minute workouts are often enough to raise the heart rate and significantly impact fitness and energy levels. Here are a few effective exercises that can be done on a tight schedule:

  • High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. This type of training can be done in as little as 15 minutes and helps improve cardiovascular fitness and burn calories.
  • Bodyweight Exercises: Perform exercises like push-ups, squats, lunges, planks, and burpees. These exercises target multiple muscle groups and require minimal equipment, making them perfect for a quick workout.
  • Tabata: Tabata workouts consist of performing an exercise at maximum intensity for 20 seconds, followed by a 10-second rest. Repeat this cycle for a total of four minutes. You can choose from exercises like jumping jacks, mountain climbers, or squat jumps.

Maintaining a healthy lifestyle on a night shift requires commitment and smart strategies. By adopting healthy habits, incorporating workouts into your tight schedule, being intentional about meals consumed, and staying motivated for your fitness goals, you can make significant progress toward a healthier and happier life, even during challenging work hours. Remember, small steps and consistent efforts go a long way toward achieving lasting results.

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