Sleep for Shift Workers
Circadian survival guide for nights, rotations, and unpredictable schedules.
Shift work is circadian warfare. Your body clock is hardwired to sleep at night and be alert during the day, and asking it to do the opposite is biologically expensive. Short of changing jobs, the goal is not to eliminate the harm but to reduce it. This page brings together the strategies research has shown to meaningfully help shift workers: controlled light exposure, strategic caffeine use, sleep scheduling across rotating days, and environmental controls for daytime sleep. There is also guidance for specific common shift patterns: 12-hour rotating days/nights, forward-rotating weekly shifts, and permanent night schedules. The difference between a shift worker who follows these strategies and one who does not is large.
The Science
Shift work sleep disorder (SWSD) is a recognized circadian rhythm disorder affecting an estimated 10-40% of shift workers. Research has shown that circadian adaptation to permanent night shifts is possible but difficult - most permanent night workers do not fully adapt because weekends reset their rhythm. Effective interventions include strategic bright light exposure during shifts, strict daytime blackout during sleep, and timed caffeine.
How It Works
Select your shift pattern.
Enter your shift times and commute.
Get a day-by-day sleep plan.
Use the light and caffeine rules to help your body adapt.