Nights, then days, then a stretch off that never quite resets you. The hardest night is the first one back, and almost no sleep advice is written for it.
Built for 12s and rotations
Six questions about your pattern and your wake anchors. The plan comes back with light timing, caffeine cutoff, and how to handle the first night back.
Build my free sleep planThe complete guide
Three twelve-hour nights and the two transitions that actually cost you: going in, and coming out. The pre-shift nap, light on shift, the drive home, and the first night back.
The protocol
A full protocol for shift workers to protect sleep, manage circadian disruption, and recover faster between rotations.
Worth knowing your employer already has this: NIOSH publishes a free training on shift work and long work hours built specifically for nurses and the people who schedule them (NIOSH, revised 2023).
The four posts that carry the most weight for this schedule.
Shift Work
Physically drained but mentally wired after a night shift? Discover the precise 30-minute ritual to signal your brain it's time to switch off, helping you fall asleep faster and stay asleep longer during the day.
shift-work
Traditional CBT-I can feel impossible with a rotating schedule. Discover the precise adaptations—like anchor sleep and flexible restriction—that conquer shift work insomnia.
Special
Learn how to manage circadian disruption and protect your sleep as a shift worker with evidence-based tactics.
shift-work
Shift work wreaks havoc on your gut. Discover specific meal timing and strategic food choices that can repair your digestion and boost energy, even with chaotic schedules.
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