Shift-work sleep planner
Enter your shift and get a sleep window, a caffeine cut-off and a light plan that fit your hours.
Most adults need 7 to 9 hours in 24.
The plan assumes you work this same shift every day. After work it allows 45 minutes to get home, eat lightly and wind down.
Tips for you
Switching plan
This is a planning aid, not medical advice. If you feel dangerously drowsy while driving home, pull over safely and rest. If you struggle with sleep for weeks, or feel very low or unwell, talk to a clinician.
Talk to your physician. Use this plan as a starting point for an informed discussion with your physician. It is not a substitute for medical advice.
Sources and how we calculate this. Background reading: Morgenthaler TI, et al., Practice Parameters for the Clinical Evaluation and Treatment of Circadian Rhythm Sleep Disorders, Sleep 2007;30(11):1445-1459, which covers shift work disorder. The wind-down time, caffeine cut-off, nap, light and switching suggestions are our own general estimates, not clinical standards.