Somebody has to be there on Thanksgiving and Christmas, and a lot of the time it’s you. Working a holiday shift throws off more than your family plans. Meals show up at odd hours, the break room fills with cookies and casseroles, and your usual workout slot disappears. This is a practical game plan for eating and moving through the holidays when you’re on the schedule, without trying to be perfect.
Decide when your holiday meal happens
The hardest part of a holiday shift is that the big meal doesn’t line up with your day. Pick your version of the meal ahead of time instead of letting it happen to you:
- Day shift: ask your family to move dinner a little later so you can eat with them after work, or have a plate saved for you.
- Night shift: treat the family meal as your “breakfast” before work, and plan a lighter meal or snack for the middle of your shift.
- Coming off nights: many people find a small plate before sleeping sits better than a full feast, then eat the big meal after they wake up. Our post on nutrition for night shift workers has more on timing meals around nights.
- Celebrate on a different day. A holiday dinner on your day off is still a holiday dinner. Plenty of healthcare families keep their “real” Thanksgiving on the weekend.
Pack a plan for the shift itself
Holiday shifts often have potlucks, catered trays and boxes of chocolate from grateful families. Enjoy some of it. The trouble is grazing all shift because you didn’t bring anything real to eat. A simple plan helps:
- Bring one real meal. Leftovers work great: some turkey or ham, a vegetable side and a scoop of whatever starch you love. Pack it the night before.
- Pick your treat on purpose. Walk past the break room table once, choose the one or two things you actually want, put them on a plate and sit down to eat them.
- Bring a protein snack such as nuts, cheese, yogurt or a hard-boiled egg for the stretch when you’re hungry but can’t take a full break.
- Keep your water bottle where you can see it. Busy holiday units make it easy to go hours without a drink.
- Watch the late caffeine if you have to sleep soon after your shift. Holiday coffee drinks add up fast.
If you’re cooking ahead for the week, our meal prepping guide for healthcare professionals covers containers, batch cooking and portions.
Move in small pieces
You probably won’t fit a full workout into a holiday shift week, and that’s fine. Short bits of movement still count, and they help you feel less stiff after long hours on your feet.
- On shift: take the stairs when you can, and use a quiet minute for the 5-minute nurse’s station routine.
- After shift: a few minutes of the stretch sequence for after a 12-hour shift before you sit down to eat.
- With family: suggest a walk after the meal. It gets everyone out of their chairs and gives you time to catch up with people you missed.
- On your day off: keep it easy. An active recovery day of walking and stretching is a good fit for a tired holiday week.
Protect your sleep
Holiday events tend to steal sleep from people who work odd hours. It’s okay to leave a gathering early, skip one event or nap before you go. Tell your family your sleep window ahead of time so nobody is surprised. Our napping guide and tips for switching between days and nights can help you plan around back-to-back shifts.
Go easy on yourself
One big meal, a few cookies at the nurses’ station or a skipped workout won’t undo your habits. What matters is getting back to your normal routine on your next regular day. Aim for “good enough” through the holidays, and give yourself credit for showing up for your patients and coworkers when most people are home.
Quick holiday shift checklist
- Decide when your holiday meal happens and tell your family
- Pack one real meal and a protein snack for the shift
- Pick your treats on purpose instead of grazing
- Keep water nearby
- Fit in short walks and stretches
- Guard your sleep window
- Get back to your routine on your next normal day
Working a 12-hour holiday shift? See how to make a 12-hour shift go by faster.
Not medical advice. Content here is general information and not a substitute for advice from your own clinician.