The Night Shift Wellness Bundle

Shift work doesn't just affect your sleep. It affects what you eat, how your body produces energy, and whether you can recover between rotations. This bundle addresses all of it.

The Night Shift Wellness Bundle brings together four complete guides into one integrated system — everything a shift worker needs to sleep better, eat in alignment with their biology, restore genuine energy, and track real progress across a full rotation cycle.

What's Inside — Four Complete Guides

Guide 01 — Sleep on Any Schedule: The Night Shift Worker's Complete Rest and Recovery Blueprint
The complete 10-chapter shift worker sleep system. Circadian reset protocols, light management, rotation flip playbook, sleep architecture, strategic napping, long-term health management, and the personalised recovery system builder. Includes 12 integrated tools. The foundation the rest of the bundle builds on.

Guide 02 — Nutrition for Night Workers
Eating strategies for a body operating outside its natural metabolic window. The peripheral clock system that food timing disrupts, practical eating windows for each schedule archetype, pre-shift and mid-shift meal strategies, the 3am hunger problem addressed practically, the caffeine protocol with shift-specific cut-off tables, and the recovery nutrients — tryptophan, magnesium, anti-inflammatory dietary patterns — with specific food sources and evidence behind each.

Guide 03 — The Night Shift Energy Guide
The difference between sleep-derived energy and nervous system energy — and why some shift workers feel permanently flat even after catching up on sleep. Covers the autonomic nervous system depletion pattern specific to chronic shift work, five evidence-based recovery practices (physiological sigh, slow exhalation breathing, NSDR/Yoga Nidra, cold facial immersion, deliberate forward ambulation), dopamine and serotonin depletion mechanisms with targeted interventions, and the 90-day nervous system recovery arc.

Guide 04 — The Shift Worker's Schedule Planner (Printable)
A practical planning tool that maps all five core recovery windows — sleep, eating, light management, exercise, and pre-shift nap — across a full four-week rotation cycle. Includes a personal setup page, seven-day week planner for each rotation, weekly reflection prompts, a four-rotation summary tracker, and a 90-day progress baseline. Designed to be printed and used, not filed.

Who This Is For

The shift worker who has already started the work — who wants more than a sleep guide, and is ready to address nutrition, energy, and long-term recovery as a complete system. Also the right starting point for anyone who wants everything in one place.

Bundle Contents at a Glance

• 4 complete PDF guides — 74 pages total
• 10 chapters + 12 integrated tools (Sleep on Any Schedule)
• Shift-specific eating window tables and meal timing protocols
• 5 evidence-based nervous system recovery practices with implementation detail
• 4-week printable rotation planner with 90-day progress tracker
• All schedule archetypes covered: permanent nights, rotating shifts, split-life workers

Format: Single PDF download containing all four guides, 74 pages.
Delivery: Immediate download after purchase.
For: Rotating shift workers, permanent night workers, and split-life workers ready for a complete system.