Rest around your work rota

Sleep planner for shift work

Your shifts dey move. Your sleep still matter. Find practical times for rest, light and recovery around the work wey you dey do.

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Quiet blue bedroom, window wey moonlight dey shine through, morning sun and clock beside bed.

First, your work rota

Choose start date, then set each shift. Times dey follow the time zone below. If end time na the same as or before start time, e go finish next day.

Simple plan, with clear limits

Round blue bed under moon, to show protected sleep time.

Protect sleep first

Di planner keep time for commuting, preparation and winding down. E put sleep after night shifts, before early starts, and near your usual wake-up time for other days. E adjust sleep around work and show when sleep time short. Names for shifts na your own labels: check di real times, especially for unusual rota.

NIOSH support protecting enough sleep, planned naps and careful light timing. Di exact buffers and overlap with anchor sleep for this planner na practical ways of planning; dem no be clinically validated rota optimizer. Rotating schedules dey especially personal.

Light sun and blue window, to show careful timing of light.

For adults wey their usual sleep need dey inside di planner range. Na general education be this, no be diagnosis or medical advice.

If shifts dey make sleep catch you all di time, or you no fit get enough sleep, talk to your occupational health service. If sleep dey catch you, no drive or operate machinery.

Sources and how we approach am

Source check: 5 November 2026. Di planner na educational interpretation of di guidance below.

  1. NIOSH: Training for Nurses on Shift Work and Long Work Hours — sleep, naps and how to manage night shifts
  2. NIOSH: Light during night shifts, including warning about driving safety
  3. NIOSH: Managing fatigue — chance to sleep and when to take caffeine
  4. Ruggiero & Redeker (2014): How naps affect sleepiness and performance for shift workers — systematic review