{"id":12858,"date":"2021-02-13T01:51:05","date_gmt":"2021-02-13T06:51:05","guid":{"rendered":"https:\/\/theothershift.com\/?p=12858"},"modified":"2022-10-29T18:39:57","modified_gmt":"2022-10-29T07:39:57","slug":"pregnant-night-shift","status":"publish","type":"post","link":"https:\/\/theothershift.com\/pregnant-night-shift\/","title":{"rendered":"7 Tips for Surviving Night Shifts Whilst Pregnant"},"content":{"rendered":"\n

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Being pregnant cannot be easy. You have to contend with all of the physical strains associated with growing a human within and do the emotional work of preparing for the new baby\u2019s arrival. We\u2019re exhausted just imagining it all, but somehow you expectant moms still manage to come to work! <\/p>\n\n\n\n

We may not know exactly what you\u2019re going through, but we\u2019d like to support you working moms in the best way we know how; by taking some of that emotional load off you and make your work-life a little more manageable, particularly if you work night shifts<\/a>. <\/p>\n\n\n\n

The key to surviving night shifts while pregnant is prioritizing yourself and your baby. Planning ahead helps to set yourself up for success at work, while recognizing you may not be able to do everything you could do when you weren\u2019t pregnant. <\/strong><\/p>\n\n\n\n

We have put together the following seven tips to help you develop your own strategy for surviving your night shifts while pregnant, but we think this information would be helpful for all<\/em> pregnant shift workers. Every pregnancy is different, or so we\u2019ve been told, so feel free to take this information and personalize it to suit your needs, we just hope you will come away feeling more empowered to take on your work-life while pregnant. <\/p>\n\n\n\n

Pregnancy Tip 1: Be Kind to Yourself<\/strong><\/h2>\n\n\n\n

We heard this advice from veteran moms, over and over again, so it must<\/em> be important! <\/p>\n\n\n\n

In addition to knowing the risks associated with working night shifts when pregnant, it is also good to know and acknowledge your physical limitations. Because truth be told, you are not<\/em> going to be able to do the same things now that you are growing a baby, nor should you. <\/p>\n\n\n\n

So, cut yourself a break and pay attention to the cues your body will be giving you. Be kind to yourself!<\/strong><\/p>\n\n\n\n

Here are the top nuggets of advice that we kept hearing from moms who worked through their pregnancy and found ways to be kind to themselves. <\/p>\n\n\n\n

Conserve Your Energy<\/strong><\/h3>\n\n\n\n

It takes a lot of energy to grow a baby, and energy is especially premium for working-moms-to-be. <\/p>\n\n\n\n

One way to be kind to yourself is to conserve your energy and only use it for the things you absolutely need and want to do, meaning it\u2019s okay to cut a few corners if needed. <\/p>\n\n\n\n

Here are a few creative ways veteran moms saved energy in every-day life:<\/strong><\/p>\n\n\n\n

\u00b7     Use paper plates and disposable cutlery to save energy washing up after meals.<\/p>\n\n\n\n

\u00b7     Take your car through an automatic carwash instead of doing it by hand, if needed.<\/p>\n\n\n\n

\u00b7     Ask for a robotic vacuum<\/a> on your baby shower registry, to reduce housework. <\/p>\n\n\n\n

\u00b7     Take the elevator instead of taking the stairs. <\/p>\n\n\n

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Go at Your Own Pace<\/strong><\/h3>\n\n\n\n

Cutting corners may not be an effective strategy once you are at work, but veteran moms do stress the importance of going at your own pace. <\/p>\n\n\n\n

This will mean different things to each one of you, but the commonly repeated advice includes:<\/p>\n\n\n\n

\u00b7     Asking for help when you need it, especially when it comes to physically demanding tasks such as bending down or lifting heavy objects.<\/p>\n\n\n\n

\u00b7     Let someone else handle disgruntled passengers, patients, customers, etc. You do not need the extra stress and you certainly don\u2019t want to be nearby if things get violent.  <\/p>\n\n\n\n

\u00b7     Allow yourself to take frequent rest breaks, even if it just means sitting down for a moment or two, stopping to take a gulp of water, or practicing a few breathing exercises. <\/p>\n\n\n\n

Accept New Limitations<\/strong><\/h3>\n\n\n\n

Pregnancy is very physical and the changes going on in your body both physically and hormonally can trigger some very strange new sensations, which could also translate into new work-related limitations. <\/p>\n\n\n\n

Pregnancy comes with a number of wacky symptoms<\/a> that can impact your work-life, depending on what kind of job you have. <\/p>\n\n\n\n

Here are two examples that working-moms happened to mention.<\/p>\n\n\n\n

\u00b7     Hyperosmia: <\/strong>Hyperosmia refers to a heightened sense of smell<\/a> that can develop during pregnancy. A nurse-friend of ours happened to mention how much this interfered with her work, because she was no longer able to tolerate the typical smells associated with her job-description. The smell of blood would send her into a fit of nausea.<\/a> <\/p>\n\n\n\n

\u00b7     Vertigo: <\/strong>Vertigo is dizziness caused by either increased hormones, your expanding circulatory system, increased body temperature, and\/or the pressure your uterus begins to put on your blood vessels. It can be extra dangerous for shift-working moms in the airline industry, because air travel and g-forces can exacerbate vertigo.<\/p>\n\n\n

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Pregnancy Tip 2: Be Realistic<\/strong><\/h2>\n\n\n\n

This second tip might sound a bit harsh and like tough love, but it is really important to know the risks<\/em> of working night shifts while pregnant. <\/p>\n\n\n\n

There is emerging evidence that working night shifts can increase your risk for a few pregnancy complications<\/a> including miscarriage, pre-term deliveries, low birth weight, and pre-eclampsia. <\/p>\n\n\n\n

Working swing shifts<\/a> seemed to exacerbate these risks further, according to a study conducted in Denmark by Dr. Luise Molenberg Begtrup<\/a>.  <\/p>\n\n\n\n

We don\u2019t mean to alarm you with this information, and researchers insist you shouldn\u2019t be, either. It is simply good to know the risks and understand why they affect night shift workers. <\/p>\n\n\n\n

According to the US Center for Disease Control and Prevention (the CDC)<\/a>, night shifts and swing shifts contribute to pregnancy complications because they disrupt the circadian rhythms of expectant mothers, which, in turn, disrupts how hormones are regulated during pregnancy<\/strong>. <\/p><\/blockquote>\n\n\n\n

That said, experts believe that these risks can be effectively mitigated by developing healthy strategies for mitigating these risks. We\u2019ll be providing information about all sorts of possible strategies throughout this post, but here are a few important ones right off the bat. <\/p>\n\n\n\n

\u00b7     Have the number of your Obstetrics and Gynaecology doctor (OB-GYN\u2019s) Saved: <\/strong>Having your trusted OB\/GYN\u2019s number handy is important in case, heaven forbid, an emergency occurs while you\u2019re at work. Dr. Deppinder Kaur<\/a> (OB\/GYN) also recommends giving this number to a trusted colleague that you can count on, so they can call if you cannot; a situation we hope you never find yourself in. <\/p>\n\n\n\n

\u00b7     Set healthy boundaries: <\/strong>Learning to say no is going to be an important part of prioritizing yourself and your baby at work and being realistic about what you can do while pregnant.
For example, you should consider saying \u201cNo\u201d to overtime, extra shifts, coming to work sick, skipping your break, and doing tasks you aren\u2019t comfortable with. <\/p>\n\n\n\n

\u00b7     Don\u2019t Compare Yourself to Others: <\/strong>Every pregnancy is different. It doesn\u2019t matter if your best friend Sue was able to do XYZ, if you can\u2019t, don\u2019t stress just go at your own pace and be gentle with yourself, which brings us to our next tip… <\/p>\n\n\n

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Pregnancy Tip 3: Identify Stressors and Develop Coping Skills<\/strong><\/h2>\n\n\n\n

Stress is one of the main reasons that night shifts are correlated with pregnancy complications. Stress alone can increase the chances<\/a> of having a premature or low-birthweight baby, and there are a number of stressors that can plague expectant mothers. But luckily, there are also a number of coping skills you can use to help lower your stress levels.<\/p>\n\n\n\n

Working night shifts<\/a> is stressful enough already, let\u2019s be honest. But working night shifts while pregnant<\/a> can add to that stress load in a number of ways. <\/p>\n\n\n\n

\u00b7     Physical symptoms can contribute to your emotional stress, because, well, morning sickness and physical discomfort sucks. <\/p>\n\n\n\n

\u00b7     Hormone changes can make you more susceptible to stress and mood swings. <\/p>\n\n\n\n

\u00b7     Birth may be daunting you, especially if it\u2019s your first child or you\u2019ve had a traumatic birth experience in the past.<\/p>\n\n\n\n

\u00b7     Perhaps you are worried about taking maternity leave and how it might impact your career and family life. <\/p>\n\n\n\n

Dealing with all of those on top of your usual work-related stress can be overwhelming but these stresses are normal, and completely valid so don\u2019t beat yourself up over them. Instead, try out some of these coping mechanisms veteran moms recommended to us. <\/p>\n\n\n\n

\u00b7     Work with a therapist: <\/strong>Working with a therapist during pregnancy is highly<\/em> recommended because they can help you identify stress and develop effective coping mechanisms. <\/p>\n\n\n\n

\u00b7     Develop a mantra:<\/strong> This can be particularly helpful if you are confronting pregnancy\/parenting related stress. A simple mantra<\/a> to the tune of \u201cI am completely ready to take care of my baby,\u201d can help ease your mind in overwhelming moments. <\/p>\n\n\n\n

\u00b7     Start practicing breathing exercises: <\/strong>Breathing exercises are known to reduce stress and as an added bonus they will help you relax during labor. <\/p>\n\n\n\n

\u00b7     Try aromatherapy: <\/strong>Aromatherapy can help you relax and can help you baby your nose if you are struggling with hyperosmia. We recommend getting an aromatherapy necklace<\/a> (sounds strange but very effective!) or checking out the diffuser we use on our shift work tools page here<\/a>. <\/p>\n\n\n\n

Everyone deals with stress differently, but it is important to find something that works for you and that can be effective at work. <\/p>\n\n\n

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Pregnancy Tip 4: Manage Physical Symptoms<\/strong><\/h2>\n\n\n\n

The physical symptoms of pregnancy do not sound like much fun. From morning sickness to back pain and swelling feet, there are so many physical symptoms that can make working while pregnant a real drag. So here are some tools to help. <\/p>\n\n\n\n

Coping with Nausea <\/strong><\/h3>\n\n\n\n

The term \u201cmorning sickness\u201d is misleading<\/a> because apparently, you can get morning sickness at any hour of the day when pregnant. That means it can plague you during the night shift too, so here are a few recommendations for coping with nausea at work. <\/p>\n\n\n\n

\u00b7     Consume ginger: <\/strong>Ginger is scientifically proven<\/a> to settle an upset stomach and it comes in many forms. You can try ginger tea, ginger chews, real<\/em> ginger ale, or even ginger capsules. We got a recommendation for these capsules<\/a> from a flight attendant who used them while pregnant and now swears by them for airsickness too. <\/p>\n\n\n\n

\u00b7     Take your prenatal vitamins after<\/em> your shift: <\/strong>The iron in prenatal vitamins can make you nauseous so taking them after your shift can help lower the chances that you\u2019ll feel nauseous at work. The best time to take them is right before you go to bed. <\/p>\n\n\n\n

\u00b7     Pack a cool compress or washcloth:<\/strong> Applying a cool compress to the back of your neck can be very soothing when your tummy is upset. <\/p>\n\n\n\n

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See our favorite shift work tools here<\/a><\/figcaption><\/figure>\n\n\n\n

Coping with Swelling<\/strong><\/h3>\n\n\n\n

Your body produces 50% more bodily fluids when you\u2019re pregnant to help meet your needs and the needs of your growing baby. As a result, swelling, known as edema, is common, usually in your legs, ankles, and feet. <\/p>\n\n\n\n

These are the physician recommended<\/a> ways to prevent <\/em>foot swelling at work: <\/p>\n\n\n\n

\u00b7     Rest frequently and elevate your feet. <\/p>\n\n\n\n

\u00b7     Wear compression socks or tights to support better circulation. These socks are great<\/a>! If you want to learn more about compression socks we wrote an entire post about it here<\/a>. <\/p>\n\n\n\n

\u00b7     Wear comfortable shoes. (Psst Flight Attendants<\/a>: ditch the heels!). If you’re battle foot aches and pains this pos<\/a>t may be helpful. <\/p>\n\n\n\n

\u00b7     Reduce your sodium intake. <\/p>\n\n\n\n

If all else fails the American Pregnancy Association<\/a> recommends soaking in a pool to help reduce swelling, but avoid the hot tub as tempting as the warm heat may be. It is also recommended to ice swollen feet after your shift to help keep swelling in-check. <\/p>\n\n\n

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Placing an iced water bottle under your feet make this task easy and feel so good!<\/figcaption><\/figure><\/div>\n\n\n

Coping with Back Pain<\/strong><\/h3>\n\n\n\n

Apparently back pain is caused by four natural consequences of pregnancy<\/a>, some of these reasons were surprising to us so we thought we\u2019d share them all. <\/p>\n\n\n\n

1.    The weight of your growing baby can strain your spine and put pressure on the nerves in your pelvic region, causing lower back pain. <\/p>\n\n\n\n

2.    Posture changes take place as your center of gravity shifts, this puts strain on your spine and the muscles of your back. <\/p>\n\n\n\n

3.    Hormonal changes actually cause the ligaments to loosen, this is meant to prepare your pelvic region for birth, but it can impact the ligaments in your back too. <\/p>\n\n\n\n

4.    Muscle separation occurs as your baby bump expands and pushes them apart, this separation can worsen back pain. <\/p>\n\n\n\n

To treat this pain and support your back for better posture, most doctors recommend wearing a pregnancy brace, especially during your shifts<\/strong>. <\/p>\n\n\n\n

Braces like this one<\/a> may even be eligible for reimbursement from your health insurance.<\/p>\n\n\n

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Click to see via Amazon<\/figcaption><\/figure><\/div>\n\n\n

Exercise for Pain Management<\/strong><\/h3>\n\n\n\n

Exercising during pregnancy is a great way to help manage physical symptoms. It can boost your energy, help you sleep better, decrease pain and swelling, and even help prepare your body for childbirth. <\/p>\n\n\n\n

One of the main focuses of your fitness routine during pregnancy should be strength, paying special attention to your core and back<\/a> as these muscles doing the heavy lifting during your pregnancy to hold your bump, they will also be doing the lion\u2019s share of the work when it comes to giving birth. <\/p>\n\n\n\n

Nikki Klasnic<\/a> is a personal trainer who specializes in pre and post-natal fitness. Her videos on YouTube<\/a> are a fantastic place to start if you want to learn more about deep-core connection and how it will help you stay in shape throughout your pregnancy and possibly have an easier go of delivering your child when the time comes. <\/p>\n\n\n\n

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