Not Medical Advice
This tool provides general educational estimates based on typical sleep-cycle averages. It is not medical advice. If you have ongoing sleep problems, please consult a qualified doctor.
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Your Data Stays on Your Device
Everything you enter — sleep times, diary entries, schedules — is saved only in your browser's local storage. Nothing is uploaded to any server. We never see your data.
Last plan:
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🌙 Shift Sleep Planner
🌙 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.
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.
1. Select your shift type
2. Your shift details
🌙 Shift Sleep Plan
Your Sleep Schedule
💡 Light Exposure Plan
Light is the most powerful circadian zeitgeber. Managing it strategically is the single biggest lever shift workers have.
🍽️ Meal Timing Guide
Eating late at night or at the wrong circadian time disrupts metabolism and worsens sleep quality. Time-restricted eating helps.
🚨 Shift Work Health Alerts
🎯 Your Personalised Strategies
💾 Save & Share
📋 Data backup code — copy and save this string anywhere to restore your results
📄 Download Your Shift Sleep Plan
Free PDF — keep it at work or share with your family. No email required.
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Shift work sleep advice is based on circadian biology research. Individual needs vary. If you experience severe sleep disruption, excessive fatigue or health impacts from shift work, consult an occupational physician or sleep specialist.
📂 Restore
📂 Restore Your Data
Paste your data code, or upload a previously exported JSON file.
📁 Click to select your exported JSON file
(.json files only)