Dealing With Shift Work, Exercise and Winter
Discussion
It's getting towards that time of year where shift work really starts to get to me.
I work a days(7am-3:30pm) and nights(10pm-7am) rotation and just feel like the weeks are falling away from me, and as the darkness draws in i'm concerned this will become more of an issue.
I find getting up for days easy, could say I am a "morning person" but only average about 5-6hours sleep. I look forward to getting back from work and make plans in my head but these always fall through as soon as I hit the sofa. Quite regular for me to fall asleep for an hour or two when I get home.
Nights, I find the actual shift fairly easy most nights and tend to manage 6-8 hours sleep but once i'm awake I just can't be bothered to do anything.
This week for example i've been waking up at around 3-4pm, dossing around the house, watching netflix then going to work.
My diet is very healthy, only really consisting of Mediterranean food, lots of salad, fish, oil etc etc and have a lot of natural yoghurt, oats and frozen fruit as a treat. Recently cut bread out my diet as was having stomach issues and drastically cut down my caffeine and sugar intake. (24years old just over 10st)
Overall energy isn't my issue its just a lack of motivation and "get up and go"
My general plan of action is to stop napping after work on days and get to bed earlier and on nights, get up and try and get some fresh air each day, either for a short walk or run.
Anyone have any tips for dealing with shift work? Its not a new thing to me, been doing it a few years now.
Perhaps it would help if I exercised right after a night shift where my energy levels are okay rather than when I wake up and can't be bothered.
P.s My work is automotive assembly.
I work a days(7am-3:30pm) and nights(10pm-7am) rotation and just feel like the weeks are falling away from me, and as the darkness draws in i'm concerned this will become more of an issue.
I find getting up for days easy, could say I am a "morning person" but only average about 5-6hours sleep. I look forward to getting back from work and make plans in my head but these always fall through as soon as I hit the sofa. Quite regular for me to fall asleep for an hour or two when I get home.
Nights, I find the actual shift fairly easy most nights and tend to manage 6-8 hours sleep but once i'm awake I just can't be bothered to do anything.
This week for example i've been waking up at around 3-4pm, dossing around the house, watching netflix then going to work.
My diet is very healthy, only really consisting of Mediterranean food, lots of salad, fish, oil etc etc and have a lot of natural yoghurt, oats and frozen fruit as a treat. Recently cut bread out my diet as was having stomach issues and drastically cut down my caffeine and sugar intake. (24years old just over 10st)
Overall energy isn't my issue its just a lack of motivation and "get up and go"
My general plan of action is to stop napping after work on days and get to bed earlier and on nights, get up and try and get some fresh air each day, either for a short walk or run.
Anyone have any tips for dealing with shift work? Its not a new thing to me, been doing it a few years now.
Perhaps it would help if I exercised right after a night shift where my energy levels are okay rather than when I wake up and can't be bothered.
P.s My work is automotive assembly.
I'm 47 now and I've been doing shifts since 1994, so I recognise your situation
At the minute my early shifts are 6am to 3pm and the afternoon shift 2pm to 11pm. Once every 10 weeks I do 7 nights 10pm to 6am.
There is no secret to it, just get down the gym, go for a run,cycle,swim even if you don't feel like it. I always feel better for doing it even when, like you, I don't feel motivated.
If you can, do your training straight after your night shift, definitely helps me to sleep better.
I spend more time in the gym over winter and do less cycling, but am fortunate that at work is an exercise room with a rowing machine, exercise bike, cross trainer thing plus some weights,which makes it easier.
At the minute my early shifts are 6am to 3pm and the afternoon shift 2pm to 11pm. Once every 10 weeks I do 7 nights 10pm to 6am.
There is no secret to it, just get down the gym, go for a run,cycle,swim even if you don't feel like it. I always feel better for doing it even when, like you, I don't feel motivated.
If you can, do your training straight after your night shift, definitely helps me to sleep better.
I spend more time in the gym over winter and do less cycling, but am fortunate that at work is an exercise room with a rowing machine, exercise bike, cross trainer thing plus some weights,which makes it easier.
Emily's dad said:
I'm 47 now and I've been doing shifts since 1994, so I recognise your situation
At the minute my early shifts are 6am to 3pm and the afternoon shift 2pm to 11pm. Once every 10 weeks I do 7 nights 10pm to 6am.
There is no secret to it, just get down the gym, go for a run,cycle,swim even if you don't feel like it. I always feel better for doing it even when, like you, I don't feel motivated.
If you can, do your training straight after your night shift, definitely helps me to sleep better.
I spend more time in the gym over winter and do less cycling, but am fortunate that at work is an exercise room with a rowing machine, exercise bike, cross trainer thing plus some weights,which makes it easier.
Sounds like you've confirmed what I already knew. At the minute my early shifts are 6am to 3pm and the afternoon shift 2pm to 11pm. Once every 10 weeks I do 7 nights 10pm to 6am.
There is no secret to it, just get down the gym, go for a run,cycle,swim even if you don't feel like it. I always feel better for doing it even when, like you, I don't feel motivated.
If you can, do your training straight after your night shift, definitely helps me to sleep better.
I spend more time in the gym over winter and do less cycling, but am fortunate that at work is an exercise room with a rowing machine, exercise bike, cross trainer thing plus some weights,which makes it easier.
Friday morning run it is then tomorrow.
We are hoping to get a gym build as the plant expands but nothing is confirmed yet so looking at joining a 24 hour gym on the route home for now.
You don't have to run.
I've started to walk (briskly) for 30 mins at least 5 times a week. Do it first chance you get each day, either when you get up or first get in. Do not say 'I'll do it later'.
Before, I had zero motivation and sat on the sofa for hours but if I have a walk it helps me all day long.
I'm 51 (today!) and also work shifts.
I've started to walk (briskly) for 30 mins at least 5 times a week. Do it first chance you get each day, either when you get up or first get in. Do not say 'I'll do it later'.
Before, I had zero motivation and sat on the sofa for hours but if I have a walk it helps me all day long.
I'm 51 (today!) and also work shifts.
Yeah that is the plan, started applying for internal jobs now my money has gone up. No nights would be the ideal but I do enjoy the benefits of shift work.
Start of the new week and feeling positive. Had a good 7 hours sleep so we shall see how I get on.
About the walking idea, I spend all day walking, lifting and bending at work so a little walk after work doesn't sound too appealing but would be a good idea of getting some fresh air so il keep thay in mind as well.
Start of the new week and feeling positive. Had a good 7 hours sleep so we shall see how I get on.
About the walking idea, I spend all day walking, lifting and bending at work so a little walk after work doesn't sound too appealing but would be a good idea of getting some fresh air so il keep thay in mind as well.
GTIAlex said:
Yeah that is the plan, started applying for internal jobs now my money has gone up. No nights would be the ideal but I do enjoy the benefits of shift work.
Start of the new week and feeling positive. Had a good 7 hours sleep so we shall see how I get on.
About the walking idea, I spend all day walking, lifting and bending at work so a little walk after work doesn't sound too appealing but would be a good idea of getting some fresh air so il keep thay in mind as well.
I hear what you're saying about walking, but there is a difference between moving around stop start at work and setting off for a non stop brisk walk for 30 mins.Start of the new week and feeling positive. Had a good 7 hours sleep so we shall see how I get on.
About the walking idea, I spend all day walking, lifting and bending at work so a little walk after work doesn't sound too appealing but would be a good idea of getting some fresh air so il keep thay in mind as well.
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