Guides

Find the guide for your roster

General sleep advice fails shift workers because it assumes you sleep at night. These are written per roster, and each links into the tool with your shift already filled in.

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  12-Hour Night Shift Sleep Schedule (7pm–7am)

  A 7pm to 7am sleep schedule built around your worst hour. When to sleep, when to get light, when to block it, and when to stop caffeine.

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  Night Shift Sleep Schedule for Nurses

  Three-on-four-off, rotating days and nights, and the flip back on your days off. What the research actually says about sleeping around a nursing roster.

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  How to Sleep on a Rotating Shift

  On a rotating roster you pay the cost every cycle. Here is how to make it smaller: which way your shifts rotate, one fixed block of sleep, and the changeover days.

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  Truck Driver Sleep Schedule and Fatigue Timing

  When you are most likely to microsleep, how that lines up with hours-of-service, and what to do about the pre-dawn stretch.

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  Switching From Night Shift to Day Shift

  A day-by-day plan for coming off nights and onto days. How far to move your sleep each night, when to get light, and when to stop.

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  4 On 4 Off Sleep Schedule

  Sleep, light and caffeine timings for both halves of a 4-on 4-off rota, plus the changeover days that decide whether the block works.

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  Night Shift Caffeine Timing

  Caffeine timing for night workers, based on how long it stays in you and when you actually sleep. When the first cup helps, and when the last one costs you.

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  2-2-3 (Panama) Shift Sleep Schedule

  A sleep schedule for the 2-2-3 Panama roster. Where your worst hour lands on night one versus night three, what to do with the two-day breaks, and the long weekend.

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  DuPont Schedule Sleep Guide

  How to sleep on a DuPont rotation. The four-night run, the day-to-night turnaround, the single day off that does the most damage, and the seven-day break.

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  7 On 7 Off Night Shift Sleep Schedule

  A sleep schedule for 7 on 7 off night shifts. Why this is the roster where fully flipping pays, how to handle the turnaround at both ends, and what to do with the seven days off.