Make daytime sleep easier to protect.
Plan your wind-down, sleep window, light, noise and interruptions before you get home.
Guide + toolkits · Instant download
Sleep better after work. Keep your energy steady through the shift.
Plan your daytime sleep, caffeine, overnight meals and recovery with a 76-page guide and 15 printable tools.
Based on 6 customer reviewsToday’s bundle price: €0,00 · Trusted by 50+ night-shift workers
One-time payment · Instant PDF · 30-day refund
- 76-page Night Shift Sleep Survival Guide
- 15 printable tools — A4 and US Letter
- 10-minute Quick Start + cheat sheet
Built around a real night shift
Use the part you need tonight.
Keep energy and meals more steady.
Choose your caffeine cutoff, pack food that works overnight and plan a reset for your hardest hours.
Build a routine that can move with you.
Use the planners for rotating shifts, days off and the patterns you notice across several nights.
Inside the guide
Open the page you need. Sleep after work, the 3 a.m. dip, caffeine timing, food, days off.
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15 printable tools
Preview six real pages below. Print or fill only the tools you need.
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15 fillable tools
- Pre-Shift Checklist
- Work Bag & Locker Checklist
- Caffeine Cutoff Planner
- 3 A.M. Crash Reset
- Night Shift Food Packing Checklist
- Night Shift Grocery Checklist
- Post-Shift Wind-Down Checklist
- Daytime Sleep Bedroom Checklist
- Sleep Block Planner
- Rotating Shift Transition Checklist
- Days-Off Recovery Checklist
- Weekly Night Shift Planner
- 7-Shift Habit & Energy Tracker
- Emergency Fatigue & Safe Commute Plan
- My Personal Night Shift Protocol
Example
Example
Night 19:00–07:00, sleep at 08:30. Last caffeine by 02:30. Pack a protein snack before the 03:00 break. Blackout the room before you leave for work.
What readers say
Individual results vary.
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30-day money-back guarantee
Use the guide with your real schedule for 30 days. If it is not useful for your sleep after work, energy during your shift or overnight meals, contact us for a refund.
Before you buy
Is this a physical book?
No. Instant PDF download after checkout.
Do I print everything?
No. Read the guide on a screen. Print or fill only the tools you want. A4 and US Letter are both included.
Will this work on rotating shifts?
Yes. Plan from your next sleep time, not a 9-to-5 clock. Healthcare, security, logistics, hospitality — adapt the sheets to your rota.
Do I have to read all 76 pages first?
No. Start with the 10-minute Quick Start or the page for the problem you have tonight.
Get the bundle
76-page guide and 15 printable tools. One payment.
Today’s bundle price: €0,00 · Trusted by 50+ night-shift workers
Instant digital access · One payment · 30-day money-back guarantee