Shift Worker Sleep Planner

Optimize your sleep schedule for shift work with sleep windows, nap timing, and light strategies.

Shift Type

Shift Start (24h)

Shift End (24h)

Consecutive Days On

Days Off

Target Sleep Hours

hrs

Tab to move between fields

Main Sleep Window

07:00 — 14:30

Recommended Nap90-min nap before shift at 19:00

Light StrategyBright light during shift; wear sunglasses commuting home; blackout curtains

Melatonin Advice3mg melatonin 30 min before daytime sleep

Schedule DifficultyHigh — Avoid fully reverting to day schedule

Anchor Sleep (days off)4 hrs

How to Use This Calculator

Select your shift type: day, evening, night, or rotating.
Enter your shift start and end times.
Set the number of days per week you work this shift.
Review the Recommended Sleep Window and the number of hours available for rest.
Use the Social Jet Lag Score to quantify circadian disruption and adjust sleep timing accordingly.

What each input means

Identify Input Parameters
4 parameters
Shift Type = 3, Shift Start (24h) = 22, Shift End (24h) = 6, Consecutive Days On = 4 = 6 input(s) provided
Calculate Main Sleep Window
Main Sleep Window = `${formatTime(mainSleepStart)
07:00 — 14:30 = 07:00 — 14:30
Calculate Recommended Nap
Recommended Nap
90-min nap before shift at 19:00 = 90-min nap before shift at 19:00
Calculate Light Strategy
Light Strategy
Bright light during shift; wear sunglasses commuting home; blackout curtains = Bright light during shift; wear sunglasses commuting home; blackout curtains