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Sleep science for shift workers.

Most sleep advice assumes you choose your bedtime. This is written for 12s, 24s, 48s, rotating nights, and the first night back.

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The weekly brief

One short email a week: what the research actually says, and what to do with it on your schedule.

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50+ articles Every Monday since 2025 Every claim cited. No affiliate padding, no pseudoscience.

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The research, broken down to what you can act on before your next shift.

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What the plan actually does

Built around your schedule, not a theoretical ideal

Answer six questions

Your pattern, your wake anchors, your last cup of coffee. Takes about two minutes, and the numbers in your plan are computed from your answers, not generated prose.

Get real timings

Light, caffeine cutoff, wind-down, and a planned nap placed against the shift you actually work.

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Start with your schedule

A worked example per rotation: light window, caffeine cutoff, wind-down and sleep target, computed from a wake anchor.

All nine schedules →
24/48 48/96 Nights, three 12s Rotating or irregular Track yours: Schedule Manager

Complete guides

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Two minutes

Your schedule isn't general. Your plan shouldn't be.

Answer six questions and get a sleep plan built around the shift you actually work, with the timings computed for your rotation.

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