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.
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!