The Night Shift Sleep Starter Kit: Three Tools. One Week. Measurable Difference.

Most sleep advice was never written for someone coming off a night shift at 7:30am. This was.

The Night Shift Sleep Starter Kit is a focused, practical toolkit for the most immediate, solvable problems in shift work sleep — the environmental variables, the wind-down sequence, and the schedule framework that most shift workers are either doing wrong or not doing at all.

This is not a complete system. It is a working starting point you can implement today.

What's Inside

Component 01 — The Day-Sleep Environment Guide
Why daytime sleep fails even when the hours are adequate — and the specific fixes for each environmental variable working against you. Covers the four enemies of daytime sleep (light, sound, temperature, and social interruption) with practical, room-by-room remediation for each. Includes the post-shift commute mistake most shift workers never identify, and why blackout curtains alone are not enough.

Component 02 — The Blackout Routine Checklist
A complete wind-down sequence designed for coming off a night shift at 7am — not for a conventional 10pm bedtime. Forty-two steps across three windows: the final hour of the shift, the commute home, and the 45 minutes between arriving home and sleep onset. Designed to print and use. Removes the decision — you follow the sequence, you do not evaluate whether each step is worth doing today.

Component 03 — Three Sleep Schedule Templates
Structured starting points for three shift work realities:

• Template A — The Permanent Night Worker: Sleep window anchoring, weekend social jet lag management, and the five core windows mapped for a stable nocturnal schedule
• Template B — The Rotating Shift Worker: On-nights and on-days windows, the rotation flip protocol overview, pre-shift nap timing, and caffeine cut-off calculations for both shift types
• Template C — The Split-Life Worker: For the shift worker managing a family or social life that runs on a day schedule — the hardest archetype, addressed directly and honestly

Each template maps the five core windows that govern shift worker recovery: sleep window, eating window, light management, exercise placement, and pre-shift preparation. Includes fillable fields for your specific times.

Who This Is For

Rotating shift workers, permanent night workers, and anyone whose schedule puts them at odds with their biology — who wants immediate, practical tools rather than a complete system overhaul.

Format: Digital PDF, immediate download after purchase.
Includes: 3 components, 42-point checklist, 3 fillable schedule templates.
For: Permanent night workers, rotating shift workers, split-life workers.