Free tools and evidence-based guides for nurses, warehouse and factory workers, pilots, first responders, and truckers dealing with night shifts, rotating shifts, and the sleep debt that comes with them.
Calculate my sleep debt → Browse guidesDid you know: about 1 in 5 night-shift workers develop shift work disorder — and it's not just "being tired." It affects appetite, mood, memory, and long-term health. This site exists to help you manage it.
Generic sleep advice assumes you work 9-to-5. These guides don't.
Sleep and meal strategies for 3-on/4-off rotations and day↔night flips.
Managing sleep debt when your schedule changes week to week.
Building a stable day-sleep routine that actually sticks.
Layering jet lag recovery on top of irregular shift patterns.
Enter your shift pattern and typical sleep hours — get your current sleep debt and a personalized recovery plan in under a minute.
Try the Sleep Debt Calculator →Practical, evidence-based, no fluff.
The full picture of SWD and where to start if you suspect you have it.
A practical framework for 3-on/4-off and day↔night rotations.
What actually blocks daylight — and what's a waste of money.