The Night-Shift Sleep Course: 7 Lessons on Timing, Light, Food and Rest
A text-only course of seven lessons with exercises on body clock, light, sleep timing, caffeine, food, naps and household, ending in your own written plan.
By Whole Life HQCourse · 6 partsRead onlinePrintable
Look inside
The real opening page, word for word. 6 parts in total.
Part 1: Start here, and Lesson 1: Why daytime sleep is harder
This is a text-only course in seven short lessons for people who work nights, early mornings or rotating shifts. It explains how your body clock works, then helps you write a plan for your own schedule. Each lesson ends with a short exercise. By the end you will have a written draft plan, a cheat sheet and a one-page summary to take to a clinician if you want to.
What this course does and does not do
It does: explain light, timing, caffeine, naps, food and your household in plain language, and help you make choices that fit your real shifts.
It does not: diagnose, treat or cure anything, or promise that you will sleep well. It is a set of behavioral habits, not medical care. Medicines and supplements are a decision for you and your doctor, and nothing here recommends them.
See a clinician if:
- You have had poor sleep for weeks and the habits here are not changing it.
- Someone sees you stop breathing, gasp or choke in your sleep, or you snore loudly and wake unrefreshed.
- Your mood has changed: you feel low, anxious or irritable much of the time.
- You fall asleep while driving, at work or in conversations.
What is in each part
- Start here, and Lesson 1: Why daytime sleep is harder
- Lessons 2 and 3: Light and timing
- Lessons 4 and 5: Caffeine, food and naps
- Lesson 6: Your household, and the drive home
- Lesson 7: Three worked examples
- Your plan, cheat sheet and clinician page
What's inside
- Seven lessons, each with a fill-in exercise
- Three worked examples: 12-hour nights, 4-on-4-off, rotating
- Drowsy-driving safety and household lesson
- Cheat sheet and a what-to-bring-to-your-clinician page
Who it's for
A night, early-morning or rotating-shift worker who wants to understand why daytime sleep is harder and build a plan for their own schedule. An expert review by a sleep clinician is planned; until then it is general information, not professional advice.
How you get it
- In your libraryCheckout opens at launch. After you buy, it appears in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
