Working the night shift can make it difficult to maintain a normal routine. When you don’t have a normal routine, it can sometimes have a negative effect on your blood sugar. When you have a plan, it can make your life much less stressful and more manageable. If you have different times you work each day, this can often make it difficult as well. In this post, we will discuss common issues diabetics face when working odd hours while also trying to manage blood sugars.
Sleep 
As you can imagine, working the night shift and working at different hours of the day/evening can disrupt your sleep schedule. Not getting adequate sleep can increase blood sugar. Here are a few tips to improve your sleep:
- Avoid caffeinated beverages 4-6 hours before going to sleep.
- Allow for at least 8 hours of sleep without distraction.
- If you need to sleep during daylight hours, get blackout curtains for your room to make it darker.
- Purchase a sleep mask and/or ear plugs if you are a light sleeper.
- Record your blood sugar before going to sleep to make sure you do not need a snack. This is important if your new to your changed sleep routine.
- Practice meditation or other relaxation techniques such as deep breathing and reading to help slow your mind.
- Shut off electronic devices at least 1 hour before going to bed.
- If you have insomnia or difficulties getting enough sleep, talk with your doctor if you are unsuccessful with any of the above recommendations.
Exercise
Exercise is very important for blood sugar control. It can help improve insulin resistance allowing the body to get the energy it needs from glucose. When you work odd hours, it can be difficult work with the hours at nearby gyms and daylight. Here are a few tips to help you create your new exercise routine:
- Take advantage of the gyms and promotions for nearby facilities provided by your employer when available.
- Bring a packed exercise bag with you. Bring snacks with you so you can go straight to the gym after work.
- Consider home workout videos.
- Plan out your exercise days. If one day is particularly busier than the rest, use those as your rest days.
- Set yourself some goals. How many times and for how long can you exercise? What time are you more likely to workout?
- Park further away and take the stairs when you can.
- Walk around the building during breaks at work. You can do this inside if weather and temperature are undesirable and outside when it is nice.
- If you can, walk or bike to work instead of taking the bus or car. Make sure to allow time beforehand to get to work. Be sure to wear appropriate shoes and safety gear when traveling in the dark.
Meals/Snacks 
When working the night shift, there are times when the cafeteria is not open leaving you with limited options such as the vending machine, fast food nearby, or the “snack shack” that can sometimes have unhealthy convenience foods.
- Pack your lunch. If you have limited time before work, do this before going to bed.
- Create healthy snacks to include in with your packed lunch (and ice pack for cold items). Items such as hummus and fresh veggies/pretzels or string cheese and fresh fruit are great options.
- Have an non-perishable emergency snack such as a granola bar you can keep in your purse or desk in case you have no other options available to you and/or forget your lunch.
Take a look at the times you are scheduled for lunch and breaks. Do these times allow you to consume your meals and snacks appropriately for blood sugar control? If not, talk with your manager to see if you can adjust this or eat your snacks at your desk if able.
If you find yourself too tired to cook when you get home from a late shift at work, plan ahead with easy, ready-to-eat meals on hand. This can include leftovers from the day before or a simple soup and sandwich combo.
Medication
There are a lot of rules to follow for some medications such as “take this with food” or “take in the morning and at night”. When you have a varying schedule, this can cause some to miss their medications and, you guessed it, effect blood sugar control. Here are some tips to help with this:
- Use a pill organizer for your medication and take it with you. If you need to bring your insulin to work, put it in a packed cooler.
- Talk with your doctor about when to take your medications. For example, is there a specific time of the day you must take the medication or is it when you first wake up? Speak up if what they recommend doesn’t work well for your schedule.
- Bring your meter and supplies. Test your blood sugar often until you have a handle on how your new routine and your changing hours affect you.
- If allowed, set an alarm on your phone to remind you when to take your medication. Be sure to get permission from your manager first.
The key to managing your blood sugars with an ever changing schedule is organization. Using the tips above, create a plan that works best for you. If you have difficulties with this, schedule a time with your registered dietitian, doctor, or diabetes educator to help you. If you get pushback from your employer, the American Diabetes Association provides counseling and information on your rights in the workplace.
Additional Resources:
- Quick Tips: Diabetes and Shift Work – Get Started. https://www.webmd.com/diabetes/tc/quick-tips-diabetes-and-shift-work-get-started#1
- Overcoming Barriers to Activity. http://www.diabetes.org/food-and-fitness/fitness/get-and-stay-fit/overcoming-barriers-to-activity.html
- Quick Meal Ideas. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/quick-meal-ideas/?loc=ff-slabnav