 Alright so as you guys know I work 24 hours and in those 24 hours I'm expected to eat and take care of patients and follow new consults and follow up on all of the consulting patients that were already kind of on our service and see any new traumas that come in while at the same time staying fresh and so you guys ask me like do I get to sleep and what does that look like and I wanted to talk to you guys about that because yes I do get to sleep but for me it's the kind of sleep on a 24-hour shift that is important so I'm going to talk to you guys about four foods that I will never eat on a 24-hour shift because I want to be able to sleep so let's get into the video right now. What's up you guys? Sit down. So if you are contemplating a 24-hour shift let me just say welcome back to my channel first and foremost if you're new thank you so much for joining me but if you're contemplating a 24-hour shift um and you're like well what does that look like well first and foremost I'm up from like five in the morning on uh one day to you know I'll wake up and go and do sign out and do all of that stuff and I'll be up at you know till about nine the next day and then I get to go home and take a nap and rest up and it's all nice and cool um but in that 24 to 28 hours span of time that I typically have a shift depending on the night um you know I'm trying to get as much rest as possible uh just because you never know what's gonna happen you never know if a new trauma is gonna come in and if it's happening at an inopportune time although there are three of you on service typically at a time you know there's sometimes when you know we're working short and it's not three of us uh thank god that those times are few and far between now but uh honestly like if it's back to back in terms of the traumas that are coming in there are nights when you really don't get to sleep at all but on those nights where you do get to go back to your room your car room and just take a little rest uh it is essential that the type of rest that you're getting is quality um and for me you know obviously as I've gotten older and things like that I've realized like there are certain things that I don't do well with my body um late at night uh there are certain things that will keep me up at night uh and just in general there are certain foods four I would say to be exact I would say there are maybe top five foods that you wouldn't eat uh but there are four categories that I don't eat when I'm on a 24-hour shift and it's really important because like I said I want to get quality rest uh just because I never know if I'm gonna get called for a consult as soon as I like try to hit the hay or if a trauma is gonna come in and you know I'm up uh so because of that the quality of sleep that I get will be imperative to the quality of work that I can give and how I can perform as a trauma PA which is essential because people's lives are ultimately in your hand right so let's get into the four foods that I suggest no one eats on a 24-hour shift the first one is saturated fats foods high in saturated fats now if you are like me you know you love your macaroni and cheese and stuff you know I love that we call it macaroni pie internet but um you know you you love your macaroni and cheese and I love my macaroni and cheese and it's something that if I cook on uh Sabbath you know and I'm working on a Sunday then I would want to bring my leftovers to work uh but it's not good to eat on a 24-hour shift because foods that are high in saturated fats like cheeses um actually do not bode well for good quality rest actually it makes it easier for you to have light rest and not fall into REM sleep right and so it is important that you get into the REM mode because you want that deep sleep that quality sleep but these saturated like highly saturated foods um things that are like fried like fries um you know will keep you up at night or will make the sleep that you get very light so any opening of doors or shutting of doors uh people walking outside of your room uh will easily wake you up which is not what you want on a 24-hour shift so I never eat foods that are high in saturated fats specifically late at night on a 24-hour shift okay the next thing I don't do just in general but I think it's something that you should really hold on to like I know that all like pretty much almost all of my colleagues drink uh coffee and and intake caffeine however foods that are high in caffeine like coffee or you know things that have like chocolate in it that has caffeine and sugar and sweets those are also something that will prevent you from getting quality sleep so I don't drink caffeine on a 24-hour shift I really don't partake in caffeine just in general um that's just kind of how I grew up however caffeine makes it very very again easy for you not to slip into that REM sleep mode and therefore it is imperative if you are trying to get quality rest that you do not partake in that specifically like especially if you're like right before you're about to go to bed and then you'd like chug a big cup of coffee like who does that right do not um drink or partake of foods that are high in caffeine or things like chocolate now speaking of chocolate um your girl loves some I love some like sweets and in general like I I don't like like milk chocolate like I'll take I'll I'll eat milk chocolate I don't like dark chocolate and and like hate when I say that because you know he's dark chocolate he's like why'd you marry me I'm like oh because I like dark chocolate man okay like let's go there but I don't like dark chocolate as a chocolate as a sweet however um I love like white chocolate and I you know I'll like eat a cake or something like three slits or like pineapple upside down cake like those are my like my favorite things or a cheesecake but I will never eat a sweet right before I'm about to go to bed um so things that are like very very like loaded with sugar um and like rich in carbs no it is a no no like first and foremost you're like already gonna like put yourself at a disadvantage because your body is going to be trying to digest that while you are sleeping when your organs should be at rest um when your stomach should be at rest be while you're sleeping um you are giving it work to do uh and so you're taxing it that's also going to hold on to those carbs and you know put on those extra pounds and that's why oftentimes you see people that work like these night shifts and things like that 24 hour shifts uh you know they get a little bit rounder um in the midsection and lower section over time because we're snacking and you know eating candy and you know little tidbits of anything that has a little bit of sugar in it to kind of keep yourself awake and and ready when you're like actually like actively doing stuff uh but it is imperative to not do that because again like I said that causes not only like insomnia with respect to not being able to sleep but it also causes anxiety uh so it's really important that you try to cut that out of your diet if you are doing 24 hour shifts don't like load up on your sugary um sweets like chocolate and candies and you know treats like cakes and stuff as though we may love it all it is imperative for your rest for your quality rest that you kind of eliminate that out um in terms of like eating that late at night when you're ready to try and get some rest I mean there have been studies that have showed that when you eat foods that are very like high in sugar um loaded up with sugar and carbohydrates that the insomnia that you experience will reduce obviously your immune system uh because you're not getting the quality rest that you need uh and then that kind of just kind of massacres your attentiveness uh therefore it will reduce the quality of your performance um in whatever it is that you may be doing and lastly um the next food that I typically do not eat when I'm on a 24 hour shift is anything that is spicy now I'm trying to add in so you know I love my spices I love my spicy food that is my thing I love a little bit of pepper sauce right um but ultimately uh things that are high in um you know like in spices or acid inducing foods like tomato or um you know things that are pickled or citrus fruit uh what that induces is heartburn right it induces it increases the acid in your stomach and it induces heartburn which again leads for restlessness um and it leads for waking you up at night with that burning sensation in your chest uh which you don't want uh so definitely do not eat spicy foods when you are on a 24 hour shift or if you're trying to get sleep or you know you're you're trying to just go to bed at night and have a restful night uh it's important that you kind of eliminate that out of your diet late at night things that I kind of like lend towards or is something that a little bit more helpful right you know like a banana or something some little light snack I really in general try not to eat after like 7 p.m. 8 p.m. the latest especially when I'm on my 24 is because I'm trying to like jump into bed as soon as possible uh just even if it's to put my foot up just to be relaxed and rested for when I am up next to be in action and so uh it is important that you get into a way um of doing things and see what works well for you but for me and I think for lots of people if you kind of introduce this into your lifestyle just like a healthier lifestyle in general but if you introduce this into your work lifestyle when or lifestyle when you're trying to not be woken up at night or have very quality rest uh it is important to stay away from foods that are high in saturated fats foods that have caffeine in it foods that are filled with sugar and then again foods that are spicy okay uh that will do wonders for the type of rest that you get at the end of it all so hopefully this helps you let me know how it works you know try it for two weeks see what happens and let me know in the comment section uh in two weeks from now like what what worked for you if it worked for you or if it didn't work for you tell me I'm excited to hear if you have any questions for me leave them in the comment section below don't forget to subscribe and like this video follow me on instagram at it on the pa and on instagram at gtcu or get that to university where we help you not only get into it through pa school thank you guys I will talk to you guys next time bye