A Body Clock Hub workbook

The Night-Shift Sleep Workbook

Build a sleep plan around the way your body works.

If you've read through the articles or taken the shift quiz, you already know that sleeping after a night shift is not simply a matter of getting enough hours in bed. Your body clock and your work schedule are often pulling in different directions.

Understanding that is the first step.

The next step is deciding what to do about it.

The Night-Shift Sleep Workbook helps you turn what you've learned into a practical plan for your own schedule. It walks through the decisions that shape sleep, one at a time, and brings them together into a plan you can follow and adjust as your shifts change.

What is inside

The workbook moves from understanding to planning in five short parts:

Why sleeping after a night shift is so difficult.
Your sleep timing plan: whether one main sleep or a split sleep fits your schedule, and how to choose a sleep anchor you can keep.
Protecting your sleep: using light and creating an environment to support the plan you've built.
A clear, honest look at melatonin: what it does, what it does not do, and what to consider before trying it.
Sleeping on your days off without losing the progress you made during your work week.

The workbook has a final worksheet, My Night-Shift Sleep Plan, that pulls every decision into one plan you can keep, review, and update over time.

Format

A printable, fill-in PDF that you can work through at your own pace and return to whenever your schedule changes. Yours to keep.

For informational purposes only. Not a substitute for professional medical advice.