(Q&A) The Night Shift - Health & Wellness Tips
(5-Minute Read)
Instagram user @Andy_Mac07 asks: I work night shift, How do you find balance between fitness, health, & well-being as a night shift worker?
Most of my years in Afghanistan and Iraq were spent working through the night, commanding & piloting UAVs (drones), keeping watch over our fellow soldiers as well as their foes. Outside of work, we slept through the daytime hours and our most common hobby was hanging out in the gym.. or the kitchen. We had an advantage with keeping a healthy routine because there was nowhere to go and weekends are not recognized. This provided a lot of experiences with managing fitness, nutrition, and health on a very atypical schedule.
Keep in mind that our general biology does not change much so most of these tips and concepts can be applied to your life irrespective of sleep schedule.
On Adjusting
The odd hours will really throw off your circadian rhythm, so your routine may need to be adjusted a few times as you adapt to your new sleep schedule. If you’ve been on it for some time, you’ll know when you’re most energetic, hungry, tired, etc. so use the information here to help you make healthy habits and choices, but listen to your body and determine if it’s right for you.
On Exercise
You can read a bit about morning vs. evening exercise in this blog though some of the topics might be reversed if you’re conditioned to night shift.
You might experience a bit more energy towards sunrise which is when your schedule would have you winding down or already in bed. This is why a hearty lift session will serve you best around these hours; after work and before bed. Expend the last bit of energy to help train your mind and body to decompress and relax.
Any of these workouts should get the job done!
Get up before work and run, jog, or engage in something mentally and physically challenging. There’s a good chance that waking up for work may be a little more difficult for you than us diurnal folks. Sleep deprivation and a thrown-off circadian rhythm have some harsh mental and physical effects. There’s plenty of science to back up and indicate that engaging in cardiovascular activity, especially upon waking, helps us engage in better decision making, mood enhancement, fight or flight instincts, and clear mental alertness.
On Nutrition
This one may be a little bit easier to dissect. We humans do have highs and lows of metabolism throughout the 24 hour cycle, but one rule stands firm and that is “Calories In, Calories Out”. This rule can be your ultimate fallback to general weight management, but it definitely does not cover the whole picture.
For some, the ability to only eat when hungry, and only eat enough to satisfy, makes weight management easy. When your sleep cycle and schedule are upside down our bodies may not send the same huger/fullness signals, forcing us to guess when and how much we think we need to eat. This often results in misreading those signals. There is a strong correlation to night work and risk of obesity. The best route in this scenario is to plan your calories, or meal prep if able to bring food to work. Decide what you will eat, how much, and when. Keep things consistent and adjust as necessary depending on your results.
Even if you are sleeping for the recommended 7-8 hours, chances are it is sub-optimal sleep. Try consuming more foods with the amino acid tryptophan like; almonds, cheese, red meat, turkey, fish, oats, beans, and eggs. Avoid refined and sugary carbs, and greasy saturated fats (animal fats). Stick to complex carbs, healthy fats (for melatonin), and high protein foods.
On General Wellness & Supplements
(Always refer to your physician before taking new supplements.)
In almost any case, a multi-vitamin is often a safe bet for ensuring you are filling any voids in your diet and health.
Melatonin is also commonly recommended and even prescribed by doctors to aid in sleep, just be cognizant of the potential side effects.
Before winding down for bed, find a routine and a set of healthy habits to help in going to sleep easier and deeper.
When our optic nerve senses daylight and bright light, it sends a signal to release cortisol and help wake us up. Keep things dim and dark several hours before bed.
Blackout curtains! At least make an attempt to cover windows thoroughly and cut off unnecessary screens and lights.
Get off your phone, electronics, and video games an hour prior to sleep. To our eyes and brain the light is just as bad as standing outside in the daylight. Plus the stimulation of entertainment is enough to keep you awake.
Give social media a rest. Not only because of the light, but social engagement is a stimulant for the brain. Social media is also a trigger for anxiety and stress.
Take a hot bath or shower and get into your bedtime routine an hour before you plan to be asleep.
Have a healthy, clean snack before bed. Save the caffeine for morning.
Stay away from tobacco and alcohol. They may make you feel relaxed but are negative impacts on deep sleep.
night shift health habits are not too different
Aside from the whole ‘light and dark’ issue, your habits, and routines should reflect that of a healthy adult on any schedule. Eat clean, exercise plenty, create solid bedtime habits, and engage in activities that harbor social and mental wellness. If you are practicing general wellness, you will find it all day and all night.
For professional guidance on nutrition, dieting, or exercise, or weightlifting, reach out to #TeamBeau for a consultation or a myriad of related products and services.
If you have enjoyed this or found it to be helpful, please share, comment, and like! - Coach Beau