Schedule Sleep for Shift Work

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

Sisselogimist ei nõuta

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.

Kuidas see töötab

Sisesta

Enter your data into the tool above. Everything stays local to your browser.

Töötle

The tool processes your data instantly in your browser using JavaScript. No server, no waiting.

Laadi alla

Get your result instantly. Nothing is stored after you leave the page — complete privacy.

Miks kasutada meie oma?

✓Täiesti tasuta — varjatud kulusid pole kunagi

✓Kontot, e-posti ega sisselogimist ei nõuta

✓Failid ei lahku kunagi sinu seadmest

✓Faili suuruse piiranguid pole üldse

✓Ühegi väljundi peal pole vesimärke

Also check out…

😴

Find the Best Bedtime to Wake Up Refreshed

Enter your alarm time and get bedtimes that align

⏰

Plan an Early Morning Wake-Up

Catching an early flight or meeting? Find the bedt

🛌

Time a Power Nap

Use Nap mode to set the perfect alarm for a 10–20

🧸

Set a Bedtime for School Wake-Ups

Work back from the school alarm to a consistent, c

Korduma kippuvad küsimused

Back to Sleep Cycle Calculator