Health · SleepDaytime sleep?
Hack the light, own the rest.
Personalised night shift sleep protocol: light hygiene, blackout environment, wind‑down ritual, and caffeine/meal timing.
timed
light protocol
blackout + noise
environment fixes
2
min to generate
24 sold in last 24h
$14.00
$29.00
SAVE 52%
One‑time purchase · Instant access · Tailored to your shift
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Instant delivery to your emailThe Problem
Your body wants to sleep when the sun is up –
and you're fighting millions of years of evolution.
and you're fighting millions of years of evolution.
You lie in bed for hours, but sleep won't come
Daytime sleep is naturally lighter and shorter. Without the right tricks, you'll toss and turn.
The morning sun hits your eyes on the way home – and your brain thinks it's time to wake up
Light is the most powerful signal to your internal clock. You're accidentally telling your body it's morning when you need it to be night.
Neighbours, traffic, family – noise constantly interrupts your sleep
Sound masking is an afterthought, but it's as important as darkness for daytime rest.
You drink coffee to stay awake during your shift, then wonder why you can't fall asleep
Caffeine has a 5‑hour half‑life. If you drink it too late, you're still wired when you should be asleep.
What You'll Get
Your complete night shift sleep toolkit
Light hygiene protocol
Exact schedule for blue‑blocking glasses on your commute, dimming lights at home, and bright light therapy when you wake up – to anchor a new circadian rhythm.
Daytime sleep environment setup
Blackout solutions (EZ‑clip blinds, Velcro panels, tape over LEDs), temperature control (65–67°F), and sound masking (white noise, earplugs).
Pre‑sleep wind‑down ritual
A 30‑minute sequence: hot shower (mimics natural temperature drop), brain dump journaling, and 4‑7‑8 breathing to quiet an overactive mind.
Caffeine & meal timing strategy
Caffeine cut‑off (6 hours before target sleep), main meal during shift, light snack after work – so digestion doesn't fight your sleep.
How It Works
From 'I can't sleep during the day' to 'I rest deeply on my night shift schedule' in 2 minutes.
1
Answer 5 questions
Shift hours, sleep hours, environment, caffeine timing, main obstacle.
~2 minutes2
AI builds your personalised playbook
You get a printable HTML document with light protocol, environment fixes, wind‑down ritual, and caffeine/meal plan.
~30 seconds3
Install the changes and sleep deeper
Black out your room, wear blue‑blockers on the way home, follow the wind‑down ritual, and cut caffeine on time – expect better sleep within a week.
~30 minutes to set up environment, then daily routine1
complete sleep playbook ready in 2 minutes
light
protocol
environment
fixes
100%
printable
Questions
Everything you need to know.
Do blue‑blocking glasses really work for daytime sleep?
Yes – amber or red‑lens glasses block the blue wavelength that signals 'wake up' to your brain. Wearing them for the last 30 minutes of your shift and during your commute home can increase melatonin and make falling asleep much easier.
What if I can't fully black out my room?
Even small light leaks matter. Use blackout EZ‑clip blinds ($20) that attach to the window frame. For renters, use a Velcro‑attached blackout panel that seals to the frame. Cover every tiny LED (charger, power strip, smoke detector) with electrical tape.
Can I nap before my night shift?
Yes – a power nap of 20–30 minutes before your shift can improve alertness. But avoid napping in the 6 hours before your main daytime sleep period, as it can reduce sleep drive.
I drink coffee right up to the end of my shift – how bad is that?
If your shift ends at 7am and you sleep at 8am, caffeine will still be active. With a 5‑hour half‑life, you'll have 50% of the caffeine in your system at 12pm, disrupting your deepest sleep. Move your last cup to at least 6 hours before your target sleep time.
What if I have to flip my schedule on days off?
The toolkit includes a 'Days‑Off Sleep Transition' bonus prompt that gives you a gradual flip protocol (anchor sleep or partial shift) so you can enjoy time with family without full jet lag.
Reviews
Real night shift workers, real deep rest.
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