Progress report on Operation Don’t Be Hosed by Night Shift
I’ve developed a few theories about how I can add a little oomph to my life when I’m not at work, the bulk of which has so far been mostly composed of recovering from work, the bulk of which has been composed of me sleeping all the time and feeling like I’ve been hit by a truck when I’m awake. Typical pattern has been work three nights in a row, sleep the whole day after, get up, eat some junk food because I haven’t eaten for 4 days by then, really, and am too hungry to cook, and then get carb-drunk and go back to sleep. The cycle is VERY ingrained. I figured I was just getting used to working full-time, but it turns out that’s just a damn unhealthy way to live.
So I’ve been doing some research on shift work, and I’m starting with baby steps, because I’m not so good with making sweeping changes. First on my list has been to achieve one of two goals when I get up on a night off: (1) eat actual food or (2) go to the gym. The first requires some forethought but is important. (I’m not trying to jack with what I do AT work because I have less control over that; avoid caffeine? Not happening. Eat frequent, healthy snacks? Not on any planet I’ve worked near.) Anyway, the second is according to my theory that physical activity can subvert some of the complete hangover effect of a reversed circadian rhythm.
Today I managed BOTH, and I’m about ready for bed again, but it’s the tiredness of the virtuous instead of the carb-drunk. Anyone have any suggestions for other baby steps I can put on my list? I’m a “one small change at a time” sort.
From NNR’s Posterous
Try to get some sun in. Even if it just a couple of minutes in the morning before bed I have found that it brightens my mood and I sleep better. It’s not a problem in the summer, but it can be at time in the winter.
The other thing that has always helped me maintain my sanity while working nights has been committing to a night schedule. Yes, it sucks to be awake when the rest of the world (and your family) is asleep, but if you only have 1 or 2 nights off before going back, trying to flip is not good. Hence why I am still up at 0130 on the interwebs. If you can stay on the nights and only flip to a day schedule when you have longer stretches off it makes the rhythm easier to handle.
I sleep waaaay long after I’m done with 3 in a row. I look at the clock and say, “you know, I havent eatten in 24 hours. Hmmm…” I tried to give up pop. Not happening. I think I will try to change though- small steps on my days off. That sounds like a plan!
After >20yrs of 12hr nights–Avoid simple carbs while at work. Candy, chocolate, donuts, cookies, many frozen dinners, pasta dishes…. I keep almonds or walnuts in a baggie in my pocket, take leftover meat or salad from dinner, or make scrambled eggs (mixed with some cream cheese and milk) in the microwave. If you limit the carbs, you limit the crash.
I would agree with Michele’s diagnosis on this one. Although I really don’t have any room spouting off any advice since I suffered the same ill effects you are trying to prevent.
I wish you luck on this one.
Really I do.
Good luck! I tried working night shift for 1 year and I didn’t survive. I am pretty sure that Michele’s advise is the best to try. Im sure its going to be hard but keep it up
eat an apple and an orange a day? “Eat frequent, healthy snacks? Not on any planet I’ve worked near”