5 Fitness Tips for Police Officers Going into Night Shift

​Night shifts are enough to send shivers down our spines, but they’re essential in the Police Force. Those streets don’t stop needing safety under cover of darkness. If we’re to stand any chance at helping our communities, we all need to suck it up at some point. And, if you’re reading this post, the chances are that night duty has fallen to you.

​It’s okay to dread the changes, especially on your first time. Going into a night shift pattern can, after all, turn your life upside-down. You may worry about keeping on top with friends and family or maintaining normality. There are ways to manage both, but we aren’t going to talk about them here. Instead, we’re going to focus on another pressing concern - how can you stay healthy and fit while putting through your body a hormonal storm? Here are 5 tips to help you stay in control.

1. Improve Sleep

When transitioning to night shifts, many officers struggle to get enough sleep. Your body clock will be confused, and you may struggle to get proper rest during the day. No matter how tired you are, your brain won’t understand that it’s time to settle. And, if you don’t get the sleep you need, your body and your ability to do your job could suffer.
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That’s why improving the rest you’re getting should be your priority. There are many ways to do this, like investing in blackout blinds and ensuring your house is quiet and distraction free. You can also stick to a bedtime routine, even if it means you are doing it first thing in the morning after getting home. If you can keep your recovery time under control, you’ll be able to sleep like a baby at any hour of the day.

2. Train

Don’t think you can neglect your training because you work nights. Though you might not be able to train at the same time, as usual, and you may feel like your stamina and strength is the shadow of your usual self, you should still make time for exercise.

Admittedly, you might not be able to attend gym classes, personal training sessions or just a gym in general anymore. You can still workout at home or at the station if you have a decent gym at work. If you find designing your workouts without gym equipment challenging, you can always find an online training service, like the Police Fit online coaching to help you keep on top of your fitness.

A well and purpose-designed workout will provide you with the knowledge and ideas you need to adjust to your new circumstances and working with an online coach allows you to train at times and locations that fit with your schedule.
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Once you’ve put that training foundation in place, you’ll need to get used to your body’s new routine. Play around with training at different times and work out when you feel best able to get going.

3. Nutrition

Nutrition is another pressing health concern with officers working night shifts. Too often, it's easy to slip into bad eating habits. There’s something about working during the night that doesn’t lend itself to decent eating. Not to mention that, if you don’t plan your meals, you’ll more likely eat sugary snacks and junk food from vending machines or reach out for convenience and fast food.
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You can hardly pop to the grocery store in the middle of the night, after all. Plus, many of us crave a sugar kick when we’re feeling tired. The temptation is grave, but you don't have to give in. So long you have prepared your meals and snacks in advance, you will always have a choice.

4. Energy drinks/coffee

It might not be best for your health, but caffeine is sure to become your best friend on a night shift. It happens to us all, and you would do best to accept that. Don't think that you have to struggle through the darkest hours without this aid.
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No one will think less of you if you take an energy drink into work. Keep this as healthy as you can by sticking to options low in sugar, or limiting yourself to some extent. But, you may well find that giving in to those caffeine cravings serves your mind and body well in moderation. 

5. Recovery​

​Working night shifts is a pretty intense experience. Staying up all night is a huge stressor already for your body, even if you stay in the office all night, but that's often not the case, and it can take its toll if you don't make time for recovery afterwards.

While you will need to miss out on social life and to go out with friends so you can do your shifts in line with expectations, it doesn't need you to have to give up everything. You can head straight home to bed after work, but if you don't get at least some form of social interaction or some normality in your days, you’re going to struggle both mentally and physically. Don’t let it happen. Instead, focus on taking some recovery time before hitting the sack. You might not be able to go for a drink but heading to breakfast with workmates is a fantastic way to unwind.
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As you can, see, there’s no reason your body needs to suffer from a walk on the dark side. The more you can stick to an eating and exercise routine with some flexibility; the less your body will suffer from the effects of your night shifts.