Shift Work Sleep Calculator — Best Sleep Schedule for Night Shifts

After a night shift, sleep as soon as possible while your body still has sleep pressure. Sleep 7-8 hours in one block if possible, or split into a longer main sleep (5-6h) plus a pre-shift nap (1.5-2h). Darkening shades and earplugs are essential.

Your circadian rhythm promotes wakefulness during the day regardless of when you worked. Daytime sleep is typically lighter, shorter, and less restorative. Light exposure, noise, and social obligations further disrupt recovery sleep.

Forward rotation (mornings → evenings → nights) is easier than backward. On days off, try to maintain a similar sleep schedule. Use strategic light exposure: bright light during your shift, blue-light-blocking glasses and darkness before sleep.