Shift Worker Sleep Calculator

Optimize your sleep schedule around night shifts, rotating shifts, and irregular work hours.

Rest Window • Shift Worker

Planning Style

Shift Pattern Select your typical shift

Functional by Latest time you need to be awake and oriented (we'll calculate wake + buffers).

Starting Sleep At (when you get into bed)

Advanced Options

Fall asleep buffer (minutes)

Wake buffer (minutes)

Get ready time (minutes)

Wind-down time (minutes)

Cycle length (minutes)

Optional Constraints

Hard stop: latest wake

Earliest in bed

Add your wake deadline or start time, then tap Update Plan. Use Now starts from the current moment.