🌙 Shift Sleep Planner — How to Use
What This Tool Does
The Shift Sleep Planner generates a personalised sleep strategy for shift workers — when to sleep, when to seek or avoid light, and how to nap before shifts.
When to Use It
Use it whenever your shift pattern changes, or when you are starting shift work for the first time.
Fields Explained
Shift Type
Click the button matching your shift — Night, Morning, Evening, or Rotating.
Shift Start / End
The actual clock times your shift begins and ends.
Reading the Result
A day-by-day sleep plan with specific sleep windows, light-exposure guidance, and pre-shift nap timing.
Pro Tips
Light is the most powerful clock-setter. Wear sunglasses driving home in the morning after a night shift.
Blackout curtains and earplugs are not optional for night workers — they are essential.
Tell your household your sleep window. Interrupted daytime sleep is the biggest barrier to shift-work health.
Forward rotations (day → evening → night) are better tolerated than backward ones.
Try a Sample
Sample scenario
Night shift: 10:00 PM to 6:00 AM.
Expected result: Primary sleep window · Light exposure schedule · Pre-shift nap advice
🌙 Circadian Science · Free Tool
Shift Worker Sleep Optimizer
Shift work is one of the hardest environments for sleep — your schedule fights your biology. This tool builds a personalised sleep plan, light exposure schedule and meal timing guide to minimise the damage and maximise your rest.