Rest, aroond yer rota

Sleep planner for shift wirk

Yer shifts move. Yer sleep still matters. Find practical times for rest, licht an recovery aroond the wirk ye dae.

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A quiet blue bedroom, a mune-lit windae, a mornin sun an a bedside clock.

First, yer rota

Chuse a stert date, then set ilk shift. Times are local tae the time zone ablow. End times at or afore the stert finish the neist day.

A simple plan, wi honest limits

A blue bed wi rounded corners aneath a mune, representin a protected window for sleep.

Keep sleep safe first

The planner sets aside time for commutin, preparation and windin doon. It places sleep efter nichts, afore early starts, and near yer usual wakin time on ither days. It trims sleep times tae fit roond wark and flags short chances tae sleep. Shift names are yer labels: check the actual times, especially for unusual rotas.

NIOSH backs protectin enough sleep, planned naps and careful licht timin. The exact buffers and overlap wi a set sleep time in this planner are practical conventions, no a clinically validated rota optimizer. Rotatin schedules are especially personal.

A pale sun and blue windae representin thochtfu licht timin.

For adults whose usual need for sleep is within the planner's range. This is general education, no a diagnosis or medical advice.

If shifts leave ye persistently sleepy or ye cannae get enough sleep, speak tae yer occupational health service. If sleepy, dinna drive or operate machinery.

Sources & approach

Source check: 5 November 2026. The planner is an educational interpretation o the guidance ablo.

  1. NIOSH: Trainin for Nurses on Shift Wark and Lang Warkin Oors — sleep, naps and dealin wi nicht shifts
  2. NIOSH: Licht durin nicht shifts, includin the caveat aboot drivin safety
  3. NIOSH: Managin fatigue — chance tae sleep and caffeine timin
  4. Ruggiero & Redeker (2014): Effects o napping on sleepiness and performance in shift workers — systematic review