Schedule Sleep for Shift Work
Plan cycle-aligned sleep around night shifts and rotating schedules.
💡 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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