Why does this happen on my day off?

[WitchesCoffee]

I work around 10 hours a day, half hour commute, 5 days a week. In retail, so on my feet all day. Dont really get a break so survive on protein bars for lunch!
I take vitamins religiously - a general multi vit, vit d, vit c, iron and a calcium/magnesium/zinc combo.
But on my days off, I literally cannot not fall asleep. If I have things to do I am up and about, but if it is a day with nothing planned I could sit down and be asleep within minutes, often for hours! Today for example, all I have to do is the groceries. So I got up with the teenagers, got them off to school, had a coffee and boom...I've just woken up from the deepest sleep. You know the type where your body is all heavy? That.
I slept 11-7 last night!
I am usually up at around 5.30 or 6am. And usually asleep by about 11. So its not like I am not getting enough sleep!
But this happens every day off, like my body needs a reset?
I am fine at work, dont feel tired at all. Can work 6 days on the run (days off change) and be totally fine! Did an 11 day run recently and was absolutely ok. Wake up not tired at all and ready to go. Including the days into in early for 6.30 or 7 am and still work till my usual 6/6.30 no problems.
Any ideas?

@WitchesCoffee it's appalling conditions because you don't get a lunch break.
I'm sorry but I wouldn't give a toss about winning dinner out, or treat baskets or a trip to celebrate good sales. I would however expect to have a lunch break.
But you seem to accept it.
Well then you have to accept your sleep patterns are going to be messed up.

I mean, what a generous-sounding company, giving their employees trips, bonuses and meals out. However, I personally would prefer they used the spoils of their successful profits to employ enough staff so that the ones on shift are able to take their breaks.

You talk about "the way retail is", as if it's some sort of naturally occurring condition of the universe. It's not, it's a man-made profit generating mechanism. Ideally, maximum profits would be generated if staff could work 24/7 with no breaks or time off. Why don't companies do that? Because humans physically cannot do that. By the same token, it's an option for companies to structure themselves so that their staff are able to have a work/life balance that meets their need for sleep, and enough staff on shift to enable everyone to take breaks.

This is related to your original question because you are asking about sleep and the quality of your life on your days off. The two issues are intrinsically linked. You seem very happy at your job though, so it seems like you'll just have to put the sleep issue down to being a "con" of your job. Sounds like there are lots of "pro"s for you and that's great (not being sarcastic).

Retail is... effed up sleep patterns, from the sounds of it.

I worked in retail too. And agree about the break. We had 15 min.
Ot took 3 min to get to lockers /staff room and 3 min back.
Left 9 mins to eat!

There was 22 of us on our dept. Breaks back to back having to relieve each other from a till or fitting room etc. So there wass no leaway for an extra few min.

Can't eat much in 9 min. And this was a large retailer in the UK too.

I think those of us criticising OP's work life understand that it's a reality and not of OP's choosing; indeed I used to work retail (supermarket) and recently did some consulting work for one. I know the pressures and unrealistic expectations put on staff. However, it seems that the working day/week is what is causing OP's exhaustion on her days off. Any solutions that don't address that are bandaid-like in my opinion.

Ah I had been going to guess phone shop but now I see it's a pharmacy?

I worked in retail for years as well OP and fully understand! We sometimes had to wait over 2 hours to use the loo so often just wouldn't have a drink to avoid the desperation.

Putting your actual job and what's right or wrong aside for a moment, I know that tired feeling you're talking about. It's like a body shut down?
Everything feels heavy including your chest and when you wake up you don't necessarily feel better than you did before you fell asleep.

I always called it my work hangover. I don't think there is a way to avoid it in that type of job other than taking in proper lunches which you graze on across the day. My manager had a thermos of soup they would sip all day.

I had this when I worked in Primark!
Spent the 20 min break just sitting in the locker room to give my feet a rest

You are working 50 hours a week on your feet. You need to use one of your 2 days off as a proper rest day - involving napping too.

Schedule it in!

I work in retail and get the management side of things isn't easy and you can't leave the building. We have on manager on a Sunday so it's all on him. However, the shop will run itself without him being constantly present on the shop floor. Staff know what they've got to do, what decisions they're able to make for themselves and if they feel they need a manager to assist, they know how to contact one. Our managers do have paperwork to complete behind the scenes and usually eat at their desks - many bring their own food in, so it might be worth trying that - sandwiches, if you had pasta night before something like that is ok cold, fruit etc.

Could you be peri-menaupausal? (I’ve probably mis-spelled that). Hormone fluctuations can affect sleep.
Are you crashing due to high/low sugar/caffeine levels (keep a food /sleep diary to track / pick out patterns).

I generally find that I can fall asleep, within minutes, if I sit down with ‘nothing to do’ almost as if my brain goes ….. and relax 😴 (which isn’t often as I’m sooooo busy).

Its illegal to not be having breaks and the reason is it will effect the health of staff members.

Will someone die if you don't have a break for 20 minutes uninterrupted? Why do you put the profits of shareholders before your own health?

I agree that you are probably running on a level of adrenaline or cortisol to get you through at work. While at work you know you need to be switched on and ready for anything.

I’ve read that people who are anxious are told to rename the nervous/fearful feeling as excitement. It’s the same chemicals or hormones apparently.

Then at the weekends because you’re not at work your brain doesn’t push to keep your body on the go.

Its the same as if you regularly have strong coffee a dozen times a day, then you suddenly stop one day, your body will slump.

Id listen to your body, you probably need to destress and learn to relax more.

A store that makes its staff tackle shoplifters and wear body cams instead of paying for security won't give a shiny shite if management aren't taking their legally permitted breaks.

Your working conditions are the cause of your poor sleep. Believe me I've been there and done that.

You work long hours on your feet and by your own admission you're not getting enough sleep (6 hours a night is not enough when you work long days). You're not eating properly so you're running on adrenaline and caffeine - it's no wonder you can't switch off properly on your days off.

You need a new job! Those working conditions are shocking.

Work hangover is a great term!
I agree I probably need to accept the guilt and schedule my naps on my days off!
Hopefully too young to be peri, but might look into that further.

@ivykaty44 we can in theory, in reality we dont. And that's fine. I dont know any managers in my group of stores that does! I go out for a cigarette occasionally when there are no customers and that 5 mins is great haha (albeit under CCTV!)

I agree, you are just running on adrenaline and cortisol.

Needing to take so many vitamins means you clearly aren't eating healthy- but I'm sure you know that. Have you ever had a blood test to check you aren't anemic, thyroid issues, Vit D deficient? If you are inside a shop for 10hrs a day- you won't be getting any sunshine. I know you said you already take Vit D- but you could still be deficient depending on the dose you take.

Could you try going to bed 15min earlier each night so its eventually closer to 10pm?

Could you take soup to work, put it into a coffee mug, so you can sip on it when you can?

All those talking about working conditions, how is it any different to nurses and doctors who do the same as us but even longer hours?? They struggle to take breaks, get out of the building and find staff cover. They are fine on their days off. I was talking about my sleep. It's the working world not in an office!
But like I said above, I need to accept it and schedule it in :)

11 to 5.30 is NOT ENOUGH SLEEP. Ideally 8 hours a night. Working backwards, you need to be in bed by 9.

Most of them are in the same boat as you.

Your crap working conditions aren't acceptable just because others have it even worse.

I worked in retail for ten years - I always got my breaks - even as a manager I can only recall a handful of times where I was interrupted to deal with a customer and I just added the time on afterwards.

Your working conditions are not okay and will just lead to burnout.

Your body is telling you what it needs - shouting what it needs. If you ignore it you’ll get full-on burnout. Please rest on your days off and see if you can find any ways to make your days on more healthy.

Are you actually asleep for the hours you are in bed for? I started using a sleep tracking app and was really surprised how little I am actually asleep when I think I am!

Despite being in bed lights off 11-6 I usually only sleep for 6 hours max of that.

It's important to look after yourself and you are clearly putting your work before your own wellbeing. Your body and brain are telling you something and hopefully you will find the time to put your needs front and centre.

All the best in finding a balance.

They're not fine on their days off. One of the myriad reasons for their unprecedented strike action currently.

"It's the working world not an office", "retail is x", you seem very proud of being a "grafter" and seem to feel you're in the "real world" and this is just how it is. That's one worldview, if it's yours, fine, but an intrinsic part of that worldview is your body being under stress and your health taking a back seat. Make your choice.

A store that makes its staff tackle shoplifters and wear body cams instead of paying for security won't give a shiny shite if management aren't taking their legally permitted breaks.

they will if the store closes the doors every 6 hours for a break - and what in reality can they do?

sack the manager? where will they get another one? There just aren't the replacements. friend works in retail high street shop and they are having to close at times as not enough staff to run the shop

So yes, i am proud of what I do. Many think retail is just a little pin money job, easy, for the ditzy with no education or prancing up and down an aisle or sitting pretty behind tills. Yes I am proud of my work ethic and that I work hard.

It's not about the "real world" at all. Every job has its stress points. People in an office do work hard too!

But people seem to think that we are stupid. They tell us their emails and say "no spaces" or "all lower case". That says more about their intelligence levels than ours!

Can you imagine if the retail sector went on strike? We would be laughed out of town. In covid people seemed to accept that we are essential workers, but now we are back to people moaning the shops close early on a sunday! People accept nursing and doctors work conditions are shit, but they have the support of the public. We do not.

But we are off topic.

Sleep..i will schedule the work hangover :)

Now, any constructive ideas for on the go snacks?
Soup sounds lovely but not allowed hot liquids on the floor. The protein bars are good as they are quick and can be shoved in a pocket! also the reason i eat far too much chocolate!