Sleep on Any Shift

Most sleep advice assumes you sleep at night and work in the day. If you work nights, start at 4 am or switch shifts every few days, that advice doesn't fit. You're sleeping in daylight, in a house that's waking up as you lie down, against a body clock that wants you awake. Then there's the drive home at the sleepiest point of your day.

Sleep on Any Shift is a 32-page US guide that works with the schedule you have. Find your schedule type, then follow the matching playbook, with example 24-hour timelines for when to sleep, nap, eat, get light and stop caffeine. Every block comes with the reason behind it, so you can slide the plan to fit your own start time and commute.

It looks after the people you live with too, with a household agreement and a door sign for day sleep, plus a plan for getting home safely and clear signs that mean it's time to talk to a clinician. Everything is checked against CDC NIOSH, the NIH, the American Academy of Sleep Medicine, NHTSA and the FDA.

Who it's for

US adults on nights, early starts, rotating, 12-hour, on-call or split shifts, in healthcare, warehouses, logistics, manufacturing, transport, hospitality and first response. Partners and family who want to help will find it useful too.

What's inside

• Five playbooks: fixed nights, rotating shifts, early starts, 12-hour shifts and compressed weeks, and on-call or split shifts, each with example timelines.
• Six core habits for any shift: with planners for light, caffeine and meals, and naps.
• The day-sleep home: bedroom setup, a household agreement and a door sign.
• Days off and the drive home: how to switch back on days off, a shift-week planner, and how to get home safely when you're drowsy.
• Track and troubleshoot: a two-week sleep log, a troubleshooting table, a quick-reference card, and when to see a clinician.

Good to know

• Format: 32-page PDF, US edition.
• Delivery: digital download after purchase. Nothing is shipped.
• Printing: planners print well in black and white, or fill them in with any PDF app. Print as many copies as your own household needs.
• General wellness information only. Not medical advice, and it never gives doses for any medicine or supplement.