Shift work guides
Plan the hours around work—not an imaginary 9-to-5.
Source-backed starting points for sleep, naps, caffeine and transitions. These guides offer general education, not individual medical advice.
SLEEP · 7 MIN READ
How to plan sleep around a night shift
Map the available sleep opportunity, consider a pre-shift nap and protect the post-shift wind-down.
Read the guide →ROTATIONS · 8 MIN READRotating shifts: plan the transition
Compare staying closer to nights with switching toward daytime between blocks.
Read the guide →CAFFEINE · 6 MIN READCaffeine timing for night shifts
Anchor a flexible cutoff to planned sleep and personal sensitivity rather than midnight.
Read the guide →When to seek help: Talk with an appropriate healthcare professional if sleep problems persist, sleepiness interferes with daily function, or you are concerned about shift work sleep disorder or another condition. Do not drive when drowsy.