The Night-Shift Sleep Window Card
Free. Write down your rota, pick a sleep window, set up a dark quiet room and plan your days off.
By Whole Life HQ1 part · about 600 words · printable · read online
Who it's for
People who work nights or rotating shifts and want a simple plan for when to sleep, how to set up the room and what to do on days off. Free.
What you receive
- The night-shift sleep window card
See inside
The first 3 pages, as they print.
Look inside
The first page, word for word. 1 printable page in total.
Part 1: The night-shift sleep window card
Working nights means sleeping when the world is awake. This card helps you pick a sleep window, protect it and plan your days off. It takes about ten minutes, and you can print it and stick it on the fridge.
There is no perfect answer, because bodies and rotas differ. Treat this as a starting plan, try it for a week, then adjust.
Step 1: Write down your rota
- Shift start: ______ Shift end: ______
- Commute time (each way): ______
- Days on: ______ Days off: ______
- Do you rotate between days and nights? Yes / No
Step 2: Pick your main sleep window
Most people choose one of these. Try one for a week.
- Straight after work. Go home, wind down for 30 minutes, then sleep. Good if you get sleepy on the drive. Wear sunglasses on the way home to keep morning light out of your eyes.
- Split sleep. A longer sleep after work (about 4 to 5 hours) plus a short nap before the shift. Helpful if you cannot sleep for long in the daytime.
- Later sleep. Some people stay up a few hours after work, then sleep in the early afternoon. This can suit family schedules.
Downloads included
1 printable page: see the list
- Part 1: The night-shift sleep window card
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert. It is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline). In an emergency call 911.
How you get it
- Opens nowOpens straight away, no card needed.
- 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.
