Sleep · Circadian
Shift Work Sleep Worksheet
Light, darkness, caffeine, meals
Shift work fights your circadian rhythm. It cannot fully win, but strategic light, darkness, meals, and caffeine make it survivable.
My rotation
Shifts I work, in what order, over what cycle
Light and darkness
- Bright light exposure at the start of night shift
- Sunglasses on the drive home post-night shift
- Blackout curtains for daytime sleep
- Ear plugs / white noise
Caffeine window
Last caffeine at least 6 hours before intended sleep
Meals
Small meals during night shift; nothing heavy in the last 3 hours
Design for survival, not perfection
Shift-worker sleep will never look normal. The goal is functional and safe, not textbook.