How to Stay Fit While Working the Night Shift: A Personal Journey and Practical Tips

Working the night shift presents unique challenges when it comes to maintaining fitness. As a tool maker and veterinary technician working the night shift for the past four years, I’ve faced these challenges head-on. I am not a health and fitness professional; I am just a forty-something-year-old who likes to keep active and fit so that I can continue to do the things I love: spending time with my wife and daughter, scuba diving, and practicing Jiu-Jitsu. Here’s how I managed to stay fit and healthy, along with some practical tips that can help you do the same.

Understanding the Challenges

Working night shifts disrupts your sleep patterns and leaves you feeling fatigued. Initially, I struggled with cardio workouts, finding myself quickly out of breath and exhausted. To adapt, I shifted my focus to weightlifting, and over time, my body adjusted to this new routine. Before I started lifting weights, my workouts mainly consisted of challenging 5km runs, jiu-jitsu, and kettlebell workouts (mostly HIIT and AMRAP), with little straight lifting.

When I moved to the night shift permanently, my cardio workouts were quickly zapped. I would often be completely wiped out 10 minutes into my run, experiencing tightness in my chest and nausea. A thorough physical by my doctor confirmed that these issues were due to fatigue from being on nights and having my circadian rhythm disrupted, not any serious health concerns. This realization led me to start lifting weights, particularly free weights.

Developing a Routine

A consistent workout routine is crucial. My routine includes weightlifting on Wednesday before work, and on Saturday and Sunday. I practice jiu-jitsu twice a week for an hour, which has become an effective form of cardio for me. Creating a balanced schedule that fits your lifestyle is essential. Plan your workouts around your shifts, stay flexible, and listen to your body.

Prioritize your workout goals for each session to ensure you stay on track. This routine was the adjustment I initially made to adapt to the night shift. Before the night shift, I worked out 5-7 days a week, sometimes twice a day, with a run in the morning and kettlebells or jiu-jitsu in the evening.

When Should I Workout?

I find that working out shortly after waking up in the afternoon is the most optimal time for night shift workers. Getting a workout in before work often leads to the best results. Working out before your night shift mentally prepares you for the day, as you get the hardest part of your day done first. Additionally, working out before work means you are not fatigued from spending your energy at work, leading to more effective workouts where you feel a good pump.

Balancing sleep and work life is always a challenge, and I often experience mental fogginess. Fitness trackers help me auto-regulate how I feel before my workouts. I use the Garmin Vivosmart 5 to track my sleep, recovery, and steps and the Whoop 4.0 to track my sleep and workout strain. I particularly like the Whoop for its sleep-related metrics, and I wear it even during jiu-jitsu practice.

If you would like to read my review on the Garmin Vivosmart 5, click here.
If you would like to read my review on the Whoop 4.0, click here.
If you would like to read my comparison of them both, click here.

Nutrition for Night Shift Workers

Night shifts can wreak havoc on your metabolism and eating habits. I follow a high-protein diet consisting of 40% protein, 30% fat, and 30% carbs. I prepare three meals and two snacks daily on Sundays, adhering to an 80/20 rule—sticking to the meal plan 80% of the time while allowing flexibility 20% of the time.

Hydration is vital, and avoiding heavy meals before bed can improve sleep quality. Practical meal planning and preparation can make a significant difference.

To support my recovery, I like to supplement with whey protein. I rotate through a few favorite brands and occasionally alternate with plant-based protein. Despite choosing brands with little to no sugar, preservatives, or other stomach-upsetting ingredients, rotating supplements makes me feel like I am not consistently consuming unknown concentrated items.

I also supplement with creatine (5g a day) and beta-alanine, which has been shown to help with endurance training. I have seen improvements in my fitness metrics tracked by both my Garmin Vivosmart 5 and Whoop.

Can You Gain Muscle on the Night Shift?

In my personal experience, yes, you can gain muscle while working the night shift, even in your 40s, and without using steroids. I am normally around 130 lbs with 15% body fat. When I decided to lift weights, I aimed to gain weight and muscle, targeting 155 lbs. By following a weight lifting routine focused on heavy lifting for strength and adding 350-500 calories to my regular meal plan of 1900 calories/day, I slowly achieved this weight over two years.

My body fat increased to 18-20%. After being on night shift for two years, I gradually reintroduced cardio workouts and, in my fourth year on nights, my body fat has trended down to 15% while maintaining 150-155 lbs. So, with patience and hard work, it is possible to gain muscle and strength while working the night shift.

Prioritizing Sleep

Sleep is critical for recovery and overall health. I create an optimal sleep environment by ensuring it’s dark, quiet, and cool. Maintaining a regular sleep schedule is key. Although I take melatonin before bed with variable effectiveness, I also take vitamin D supplements and find that regular exercise helps with sleep pressure. Better sleep enhances workout performance and recovery, making it a priority.

Despite my best efforts, sleep remains a struggle. I typically get about 6 hours of sleep most days while spending 8-9 hours in bed. Without regular workouts, my sleep is even more variable, sometimes as little as 4 hours.

Integrating Cardio Workouts

After two years of lifting weights regularly and practicing jiu-jitsu, cardio workouts started to feel more normal, and my endurance began to return to pre-night shift levels. Cardio is essential in a balanced fitness routine. Initially, I struggled with cardio, but jiu-jitsu twice a week was effective. Other options include High-Intensity Interval Training (HIIT) and quick runs when possible. Finding enjoyable activities keeps you motivated and ensures consistency.

Managing Stress and Mental Health

Discipline in workouts and engaging in activities that feed the soul are crucial. Balancing work, fitness, and personal life can be challenging, but it’s essential. Spend quality time with family and engage in hobbies like jiu-jitsu and scuba diving to break the monotony of organizing life around sleep and work.

Tracking Progress and Staying Motivated

Using a fitness tracker along with an integrated scale helps provide trendable data that keeps me accountable and motivated. Tracking fitness progress and setting realistic goals is vital. Over the past four years, I’ve gained 22 lbs with an increase in muscle mass. Celebrate small victories, adjust goals as needed, and keep a positive mindset. Focusing on long-term benefits and maintaining a diverse range of activities has kept me motivated and on track.

Conclusion

Staying fit while working the night shift is challenging but achievable. By understanding the challenges, developing a routine, prioritizing sleep, integrating cardio workouts, and managing stress, you can maintain your fitness. Experiment with your routine, find what works best for you, and enjoy the benefits of staying fit. This has been my experience on the night shift. At first, it was a very hard adjustment, and it remains a continuous challenge, but I am glad that I am finding it possible to maintain some semblance of fitness while on the night shift.

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