Nine patterns, one page each. Every page carries a worked example — light window, caffeine cutoff, last meal, wind-down, sleep target and nap window — computed from a wake anchor by the same engine that builds the free plan.
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Three 12-hour nights back to back, then four days off.
Three 12-hour days back to back, then four days off.
24 hours on duty, 48 off, on a three-day cycle.
Two days on duty, then four days clear, on a six-day cycle.
Three 24s split by single days off, then a four-day break.
Four weeks of 12s that turn from nights to days and back.
Two on, two off, three on. Every other weekend free.
24 hours on duty, then three clear days.
No fixed cycle. The anchor moves with the block.
Sleep advice usually starts at bedtime, which is the one thing a shift schedule takes away from you. So these pages start at the wake anchor instead: one fixed wake time per kind of day, held within thirty minutes. From that single number the rest falls out — bright light in the ninety minutes after waking, the last caffeine eight hours before the sleep target, the last real meal three hours before wind-down, wind-down sixty to ninety minutes before the target.
The times on each page are computed, not written. They come from the plan engine that powers the free plan builder, run against a sensible example anchor for that pattern and labelled as an example everywhere it appears. Change the anchor and every window moves with it.
If your rotation is not on this list, it is closer to one of these than you think — and if it genuinely changes week to week, the rotating page is written for exactly that.
Six questions — your pattern, your two wake times, your last cup of coffee — and the same engine computes these windows against the shift you actually work, as a visual timeline for each kind of day. Free, printable, no account.
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