Free tools

Tools for shift life

Quick, free and built for a phone at the end of a shift. Nothing to sign up for, and every rule shows its sources.

Shift sleep-timing calculatorYour hours and journey in; a sleep window, nap, caffeine cut-off, light tips and advice for switching shifts out. With sources.
Meal-prep planner for shift runsPick your run (2 days, 2 nights, 4 off, or your own). Get meal times around each shift, a batch-cook plan and a printable shopping checklist.
Shift plannerA quick first look at any shift: sleep window, meal times and caffeine cut-off.

How they work

Everything runs in your browser: nothing you type is sent anywhere. Each tool starts with a worked example that loads without scripts, and each result has a "Copy link" button so you can save or share your own plan. They print cleanly, too.

The sleep calculator and the meal-prep planner cite published guidance for every rule: the UK Health and Safety Executive, the US NIOSH shift-work training, the Food Standards Agency and peer-reviewed studies on caffeine, anchor sleep and night-time eating. The sources are listed on each page.