Shift Work Sleep Planner
Enter your shift hours, commute, and wind down time to carve out a realistic sleep window, including overnight shifts.
For overnight shifts the end time is the next morning.
Time to eat, shower, and relax before bed.
480 minutes equals 8 hours.
Your sleep window will appear here after you calculate.
How it works
Shift work asks your body to sleep when the world is awake, so the sleep window has to be planned deliberately instead of squeezed in. This planner starts from when your shift ends, adds your commute and the time you need to unwind, and protects the hours that remain for sleep.
The most practical lever after the schedule itself is consistency: keeping the same window on work days, and keeping the room dark, cool, and quiet during the day. If daytime sleep stays broken despite a good window, that is worth discussing with a clinician.
These calculators give planning estimates based on average sleep cycle timing. They are not medical advice and cannot diagnose sleep problems. If poor sleep persists, talk to a clinician.