Exhausted, but still awake.
You finally get home, then spend your sleep window scrolling, doing chores or replaying the shift.
Build a short wind-down and protect a realistic sleep block.
The Night Shift Sleep Survival Guide
Exhausted after your night shift. Still awake in bed?
Get home with a wind-down plan. Know your last-coffee time. Have food ready for 3 a.m. Start building your routine with the 10-minute Quick Start.
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Read customer reviewsSound familiar?
Your shift ends. The decisions keep coming.
Coffee and snacks on autopilot.
The overnight dip hits. You reach for whatever is available, then wonder why you feel wired at bedtime.
Choose your last-coffee time and pack food before the dip.
Days off spent catching up.
Sleep, errands and everyone else's plans compete for the same few hours between night blocks.
Plan recovery and time with people around the sleep you need.
Look inside before you buy
Practical pages for the part you find hardest.
Choose a topic. Open the actual page to read it.
Open full page ↗Actual page from your guide
Know what to do when you get home.
Follow the 20-minute wind-down, lower stimulation and prepare your room. Give the transition from work to bed a repeatable order.
A routine for the end of your shift.
PDF preview · Tap the page to read it
Open full page ↗Actual page from your guide
Set your last-coffee time from your sleep time.
Use the worked examples to count back from bedtime. Have a few practical alternatives ready for the later hours of your shift.
A clear cutoff to put on your plan.
PDF preview · Tap the page to read it
Open full page ↗Actual page from your guide
Have an answer to “what do I eat tonight?”
Use the plate formula, overnight snack ideas and meal templates to plan food that fits your breaks and what you can bring to work.
Meals, snacks and a backup.
PDF preview · Tap the page to read it
Open full page ↗Actual page from your guide
Plan a reset before the overnight wall.
Choose from the micro-break menu: movement, water, a task change or a check-in with a coworker. Pick options that fit your job and break rules.
A few options ready for the harder hours.
PDF preview · Tap the page to read it
Open full page ↗Actual page from your guide
Give recovery a place in your days off.
Use the anchor-sleep and transition guidance to plan your next night block and make time for people after you have rested.
Plan the gaps between shifts.
PDF preview · Tap the page to read it
Open full page ↗Actual page from your guide
Turn seven shifts into a plan you can adjust.
Use the tracker to notice your sleep, caffeine, meals and energy patterns. Keep what helps and adjust one thing at a time.
A simple way to see your patterns.
PDF preview · Tap the page to read it
Get the guide and all 15 tools.€24,99 EUR · 30-day refund
A small win you can use next shift
Ten minutes. Three decisions made.
You can begin with one page. Use the Quick Start to put these essentials on your plan:
- Protect a sleep block.Choose a realistic window and let your household know.
- Set your caffeine cutoff.Work backward from your planned bedtime.
- Pack one stable snack.Choose it before the overnight rush starts.
Then use the 7-day reset and tracker to build on what works for you.
Open the Quick Start page ↗Everything in your bundle
The guidance, plus the tools to put it into practice.
76 pages of night shift guidance
Find the chapter for the decision you need to make today.
- Protect daytime sleep and create a wind-down.
- Plan caffeine, light and overnight energy dips.
- Prepare meals, snacks and no-cook backups.
- Handle rotating shifts, days off and sleep boundaries.
- Use fatigue plans, family scripts and a survival cheat sheet.
15 printable tools
Put the next shift on paper while you still have energy to think.
- Checklists for before work and your work bag.
- Caffeine, sleep block and food packing planners.
- Wind-down, bedroom and recovery checklists.
- A weekly shift planner and seven-shift tracker.
- A personal protocol and safe commute backup plan.
Open page ↗
Open page ↗
Open page ↗See all 15 included 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
Read the guide on your phone, tablet or computer. Print only the pages you want to use.
From the readers
What night shifters say after using it.
Reader reviews and photos. Individual experiences vary.
More reader reviews
Made for working nights
Built around the hours you actually work.
Created by a fellow night shifter with over 10 years of working nights. Built around the decisions that come up before work, during the shift, after clocking out and on days off.
For night shifters in healthcare, warehouses, security, transport, hospitality and beyond. Choose the parts that fit your job, your breaks and your home life.
30days to try it
Put it to work with your real schedule.
If the bundle is not useful for you, contact us within 30 days of purchase for a refund.
30-day money-back guarantee.
A few useful answers
Know what you are getting.
Is this a physical book or a digital bundle?
This is a PDF bundle: the complete 76-page guide and 15 printable tools. Access is provided after checkout. No physical item is shipped.
Do I need to read the whole guide first?
No. Begin with the 10-minute Quick Start: choose your sleep block, caffeine cutoff and one snack. Then open the chapter for the problem you want to work on next.
Will it fit rotating shifts and different jobs?
The guide includes transition days, rotating schedules and recovery between blocks. Plan from your own work and sleep times. Choose options that fit your workplace and responsibilities.
Can I use it on my phone?
Yes, you can read the guide on your phone, tablet or computer. The tools are printable PDFs. You can also write on them with a compatible PDF annotation app.
How is this different from free tips?
The bundle brings the decisions together: worked examples, family scripts, food templates, a 7-day reset, trackers and reusable checklists. Use the guidance to decide what fits your schedule, then put it on your plan.
Does it include the standalone Night Shift Planner?
This bundle includes the guide's 15 companion tools. The separately sold Night Shift Planner is a different product.
What if it is not useful for me?
Contact us within 30 days of purchase for a refund. You can also contact us if you need help accessing your files.
Is this personalised medical advice?
The guide provides general education and planning tools. It does not diagnose or treat sleep conditions. If ongoing sleep problems or severe fatigue affect you, speak with a qualified health professional.
Before your next night shift
Make the plan while you still have time to use it.
Choose your sleep window, last-coffee time and food before work. Then keep the guide nearby for the nights your routine needs adjusting.
- Complete 76-page Sleep Survival Guide
- All 15 companion tools included
- 10-minute Quick Start + 7-day reset
The Night Shift Sleep Survival Guide Bundle
In 20+ carts
€24,99 EUR€34,99 EUR
29% off
Sale ends in
30-day money-back guarantee
One purchase. Keep the files. Use them around your shifts.