Night Shift Sleep Schedule Calculator
Optimize your sleep schedule for night shift work. Get personalized recommendations for when to sleep, wake up, and prepare for your shift to maintain healthy circadian rhythms and maximize rest quality.
Your Shift Details
Your Optimal Schedule
RECOMMENDED SLEEP WINDOW
🏠 Arrive Home
6:30 AM
😴 Wind Down Starts
6:30 AM
🛏️ Sleep Time
7:15 AM
⏰ Wake Up Time
3:15 PM
🚗 Leave for Work
9:30 PM
AWAKE TIME BEFORE SHIFT
6.25 hours
Time to fully wake up and prepare
💤 Sleep Quality Tips: Create a dark, cool sleeping environment. Use blackout curtains, maintain 60-67°F temperature, and avoid screens 1 hour before sleep. Consider using white noise to block daytime sounds.
🌙 Night Shift Sleep Optimization Tips
Consistency is Key: Try to maintain the same sleep schedule even on days off to regulate your circadian rhythm.
Light Exposure: Use bright lights during your shift and wear sunglasses on your commute home to signal your body it’s “nighttime.”
Strategic Napping: A 20-30 minute power nap before your shift can boost alertness without causing sleep inertia.
Meal Timing: Eat your main meal before your shift starts and have lighter snacks during work to avoid digestive issues.
Limit Caffeine: Stop consuming caffeine at least 4-6 hours before your planned sleep time to avoid interference.
Communicate Your Schedule: Let family and friends know your sleep hours to minimize disruptions during the day.