Shift Work Sleep Calculator

Optimize your sleep schedule for shift work with personalized recommendations based on your shift type and hours.

Provided as-is. Consult a medical professional for sleep disorders.

Shift Work Sleep Tips

Before Your Shift

  • Take a 20-30 minute nap 1-2 hours before your shift
  • Eat a light, healthy meal 2-3 hours before starting
  • Stay hydrated but limit fluids 2 hours before sleep

During Your Shift

  • Take strategic breaks every 2-3 hours
  • Use caffeine wisely in the first half of your shift
  • Move around and stretch to stay alert

After Your Shift

  • Avoid bright lights on your commute home
  • Follow a wind-down routine before sleep
  • Keep your bedroom dark, quiet, and cool

General Tips

  • Stick to the same sleep schedule on days off
  • Communicate your schedule with family/roommates
  • Consider melatonin supplements (consult your doctor first)

Looking for more helpful tools? Check out CalcGenius