night shift

Working the night shift can be hard on your health. Night workers regularly experience disruptions to their diets, sleep deprivation, and often work long shifts which leave little time for exercise. With this in mind, trying to lose weight on phentermine while working the night shift can be challenging, especially if you experience side effects like insomnia too. So, for all of you night workers out there, we’ve put together these tips to help you achieve weight loss success with phentermine while working the night shift.

When Should I Take Phentermine If I Work The Night Shift?

Many night workers are often confused about when to take phentermine, as the general advice given is to take it ‘in the morning’, but if your bedtime is 8am, then taking phentermine in the morning is a very bad idea. Ideally you should explain your personal timetable to your doctor in the first consultation, and then he or she should be able to adapt the prescription instructions to your particular routine. However, if your prescription doesn’t take the fact that you work the night shift into account, then, as we explain in this article about managing lifestyle with phentermine, you should take your phentermine when it’s your ‘morning’.

Taking your phentermine in the morning before you sleep is doubly counterproductive, as it is likely to affect your ability to sleep during the day, and then the energy boosting effects and appetite suppression will be reduced when you need them most during the early hours of the next morning.  It can be a little more complicated for those of you working different shift patterns from week to week or even day to day, but essentially, the same advice applies; the optimum time to take your phentermine will be when you first wake up, whatever time that may be, so as to make the most of the extra energy and appetite suppression during your particular waking hours. Usually patients are advised to eat breakfast within an hour of taking phentermine, so be sure to have your first meal or snack after waking within an hour of taking your phentermine or you may experience side effects such as dizziness and headaches.

What About My Days Off?

Another issue complicating matters for those of you working the night shift is that your sleeping and waking routine changes when you have a day off. For the times when you work the night shift but then are due to have the next night off, it’s likely that you will sleep for around 4 or 5 hours to feel refreshed enough to enjoy the rest of your day. If that means that you wake up around midday, taking a full tablet could cause insomnia that night. If you’re new to phentermine, try taking half a tablet to see if that works for you. The reasoning behind this is that phentermine is designed to give you a boost for the whole day, so if you’re only awake for part of the day then a whole tablet could be too strong.

If you’re taking phentermine capsules then you should speak to your doctor to see if it’s possible for him or her to prescribe you 15mg capsules to be taken twice per day or once per day if you’re not awake for the full day. And, on those days when you have been awake during the day and are due to work that night, taking your phentermine might mean that you become tired and with an increased appetite during your shift as the phentermine begins to wear off. Again, you may want to try different timings to see what works for you, but one suggestion is to take half a tablet in the morning and then one later in the day, such as the early evening, to see if that helps to keep the effects going throughout your shift.

Working The Night Shift On Phentermine: Your Weight Loss Plan

Here are some tailor-made tips to help achieve weight loss success on phentermine while working the night shift:

1. Prioritize Sleep

When working during the night you are fighting against your body’s natural circadian rhythms, and so it is likely that you are more susceptible to periods of insomnia. Since insomnia is also a common side effect of phentermine, it is very important to monitor your sleeping patterns and talk to your doctor if phentermine causes difficulty sleeping beyond the first week or two. He or she may then be able to adjust your prescription or give you more personalized advice to help combat insomnia on phentermine while working the night shift.

Sleep plays a crucial role in weight loss so it should always be a priority to get good quality sleep in order to feel rested for the next shift. A lack of sleep confuses the signals that let you know if you’re hungry or not, drains energy, and slows down metabolism so skimping on shuteye is bad news for your waistline. It can be difficult to go to bed when everyone else is awake but try not to be tempted into staying up as sleep deprivation makes weight loss a lot more difficult, even with the help of phentermine. Make sure that your bedroom is sufficiently dark even in daylight – blackout blinds can help to block out the brightness if you find it difficult to sleep in the daytime. You should also try to avoid distractions before bed as checking your phone or watching TV can over-stimulate your mind and make it difficult to switch off. Just make a point of heading as directly as possible for your bed once you get home, turn off your phone and leave the TV for later.

night shift

2. Plan To Eat Well

Working the night shift means that both your day and your diet are upside down – dinner for breakfast, lunch in the middle of the night…But, planning meals and snacks for the night ahead means that you won’t be caught out wandering to the vending machine in the early hours of the morning. It’s important to fuel-up properly for your shift, so always try to have something to eat before you head to work. Aim for slow-release carbohydrates packed with filling fiber such as brown rice, whole grain pasta, or quinoa to keep your energy levels up, and team them with vegetables and a healthy source of lean protein, such as chicken, fish, or tofu to keep your appetite suppressed for longer.

Night workers rarely have much to choose from when it comes to eating out during their break (and don’t even think about heading for the all-night drive thru!) so packing a nutritious lunch is essential. Leftovers from dinner are always an easy option, or you could try some of these healthy lunch ideas.  Depending on your job you may not have the option of snacking between meals but if you do then be sure to keep some healthy snack options in your bag, staff kitchen or locker. Some great snacks to eat throughout your shift are nuts and seeds, tinned tuna, fruit, vegetable crudités, whole grain crackers, boiled eggs, and yogurt. Having healthy snacks like these on hand will help you to keep you feeling full so that tiredness doesn’t lead to bad eating decisions.

When it comes to eating during the morning, it’s best not to leave it too late to eat your last meal as this can disrupt sleep. So, avoid having breakfast when you get home if you’re about to sleep, and instead try to eat a light meal or snack while you’re still at work if possible. For those occasions when you’re hungry after work, these small healthy snacks help to promote sleep while also suppressing those hunger pangs. But, do try to eat at least an hour before bedtime to avoid acid reflux and difficulty sleeping.

3. Get Active

Night work is physically and mentally draining, but aiming to fit exercise into your routine can help to realign your circadian rhythms so that deep sleep during the day is all the more achievable. Not to mention, exercise is great for relieving stress, lifting your mood, boosting energy, and of course, helping you to lose more weight on phentermine. While exercising after work might be too stimulating and cause you to have difficulty sleeping, a quick workout before your shift is a great way to fit exercise into your day. So, if you have time, aim for an early-evening gym class before dinner, a quick home workout, or a run around the block. And, even if you work long shifts, as we explain here, fitting in a few minutes of exercise here and there can really help you to boost your losses on phentermine.

If your job is physical and involves a lot of walking, adding some weight-bearing exercises can help to tone you up and get your metabolism working faster. For those of you whose job involves heavy lifting then try to add some cardio to your routine, such as dancing, running or swimming to increase fat burn and boost metabolism. If you’re more sedentary in your role, taking regular breaks to walk around can help to wake up your metabolism and also give you a quick energy boost. Lastly, going for a walk outside during your break may not be an option during the night, but getting some fresh air can really help you to maintain your focus and boost motivation for the next few hours to come.

Do you work the night shift? Let us know your experience of taking phentermine and working nights by commenting below!

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10 Responses

  1. Thank you so so much for this! I work 4 nights on 4 nights off and just started on phentermine. I told my doctor this but he didn’t help me with any special instructions but this is perfect! I will print this out and use it to help me plan

    • Thanks for the feedback Cheralee, and good luck with your weight loss journey! 😀
      Sally, phentermine.com

  2. I work the night shift and my schedule alternates. 1 week I work 5 days (2 days on, 2 days off, then 3 days on) then the next week I work 2 days (2 days off, 2 days on, then 3 days off). Then I am back to the 5 days work and the next week is the 2 days work.

    I had the opportunity to chat with someone about how to take phentermine on this forum and they were actually very helpful. I started taking my pills on the 20th of July and so far I have lost almost 10 lbs. I have been doing ok when it comes to my taking my food to work and at least 2 snacks. When I get up at 4pm I take my pill and around 5pm I eat what I consider my breakfast. On my days off one thing I do when I have done my last night of work which I took that pill at 4 pm the day before, once I get home I go ahead and take the other pill and I stay up late that night. My nights off, I am always up late (til art least 4am)and when I go to sleep I sleep late, then I take my pill when I get up which is usually around 1pm.

    My biggest downfall is getting enough exercise when I am at work. When I first get to work at 6:45pm I am busy up until around 9pm. I pass out medication and have to push a medcart around to the residents room. Once I finish it is a waiting game to see if someone calls for assistance or not. I make rounds every two hours if I am not called. I am not busy busy again until 5am when I pass out my morning meds and that takes about 1 hr. When I get home I get ready for bed and maybe if I am hungry I eat some fruits or cheerios or rice krispies with 1% milk. Should I not eat that before I go to bed?

    I am truly proud of myself thus far but, I want to get the best out of this opportunity and just need to know if you all have any suggestions about sleep, exercise, time to take pills, etc

    I know I said a lot 😁 Thanking you guys in advance.

    • Hey Sandra,
      Thanks for your feedback! It’s sounds like you’re doing great on phentermine but I just thought I’d answer the couple of questions you had. With respect to exercising at work, it’s not something many of us can do so don’t worry too much about trying to be more active while you’re there. However, you could always do the kegel exercises we explain in this article: http://www.phentermine.com/blog/10-easy-ways-fit-fitness-phentermine/, and there are also some mini workouts that you could do before work if you have a spare minute or two. A colleague of mine who I think you spoke to on our chat service said to me that she used to walk the 3 miles home after her night shift as she worked all night in a supermarket with loud music and bright lights, and that the quiet walk home around 6.30am helped to clear her head, making it easier for her to sleep throughout the day. Again, it’s not possible for everyone but it is a good way to get exercise into your day if it is something you could do.

      With respect to the eating before bed – fruit is great, and cereal is fine as dairy products do encourage sleep but perhaps you could try a healthier cereal, such as the ones we list in our article about cereals here: http://www.phentermine.com/blog/choose-healthier-breakfast-cereal/. Also, we would advise you to eat when you get home and then get ready for bed, so that the food has a chance to digest before you try to sleep.

      Hope that helps!
      Sally, phentermine.com

    • I also work this schedule, plus I switch from days to nights every two weeks. I have just started taking the phentermine, and I am down 12 pounds. I also, switched my diet up. No sodas, fast food, fried food, or pasta. I pray that I can get 60 pounds off total to start out. I would like to wish you well. I need to incorporate some exercise into my routine as well.

  3. I had to find a good pattern. I work 12 hr shifts, 2 days on 3 off and vice versa. When I get home at 7:30, I take my Armour Thyroid, go to sleep and get up around 12 or 1 and take the phentermine. Only thing is I like to take a little nap before work. I’m still trying to juggle eating when I’m not that hungry while on metformin, vitamin b complex and a high dose of vitamin d. Maybe I should reduce it to 1/2 a pill a day. Since starting on 7/14 I have lost 6 lbs

  4. Just started phentermine. I work nights 12 hour shifts and have found all your encouraging words valuable. Thanks for all your help

    • Hi Shelly,
      Thanks for your feedback, we hope that you found the article useful! But if you have any questions or doubts, be sure to let me know and I will do my best to offer you advice and support. Good luck!
      Sally, phentermine.com

  5. I have been working nights 4.5 years and I have gained 10lbs every year. When I went to my doctor last week (8/19) she prescribed phentermine 37.5. I was 215. For you that work nights you know how hard the struggle of losing weight is. I’m happy to report that after being on phentermine for 1 week I have lost 4lbs. This week I will take into consideration your tips. My biggest struggle is after working the night and I am off the next night I usually sleep 4-5 hours and then wake up. In the past I try and force myself to stay awake by grazing on food. I did not take the phentermine this week after I slept for 4 hours and I felt my grazing tendencies return. I’m going to do as you suggested and take half a pill this week. Thank you for your suggestion!!

    • Hi Debbie,
      Thanks for your feedback, we’re really glad that the article has offered you some helpful advice! 😀
      Sally, phentermine.com

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