Schedule Sleep for Shift Work

Plan cycle-aligned sleep around night shifts and rotating schedules.

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Wake-up time

Go to bed at

9:45 PM

9 hrs

6 cycles · ideal

Go to bed at

11:15 PM

7.5 hrs

5 cycles · ideal

Go to bed at

12:45 AM

6 hrs

4 cycles

Go to bed at

2:15 AM

4.5 hrs

3 cycles

💡 Sleep happens in ~90-minute cycles. Waking at the end of a cycle (rather than mid-cycle) helps you feel refreshed instead of groggy. Most adults do best with 5–6 cycles (7.5–9 hours), plus ~15 minutes to drift off.

Shift Work tips

🌙

Enter your wake time before a shift to find a daytime bedtime that gives complete cycles.

💡

Blackout curtains and a consistent wind-down routine help your body sleep against its natural clock.

🎯

Splitting sleep into two cycle-aligned blocks can work better than one broken stretch.

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