Free tool

Shift planner

Pick your shift or type your hours. You get a suggested sleep window, meal times and a caffeine cut-off as a starting point.

Early shift · 8 hours · Early (6am to 2pm)

WorkSleep

  • 9pm to 5am Main sleepAn early night protects an early start. Adjust for your journey to work.
  • 5:15am to 5:45am Breakfast before workSomething filling before you leave, even if it is small, helps you get through to your first break.
  • around 10am Meal on your breakTake a real break with food if you can, and keep drinking water.
  • 2:15pm to 3pm Meal after workEat a proper meal so you are not starving at bedtime.
  • by 3pm Last caffeineCaffeine can affect sleep for hours. A cut-off about 6 hours before your main sleep is a common rule of thumb.

Everyone is different, and your commute, family and body clock matter too. Use this as a starting point and adjust. For more, browse Sleep & rest and Food & meal prep.

Examples for common shifts

ShiftMain sleepMeal before workLast caffeine
Early (6am to 2pm) 9pm to 5am 5:15am to 5:45am by 3pm
Late (2pm to 10pm) 11:30pm to 7:30am 12pm to 1:15pm by 5:30pm
Night, 8 hours (10pm to 6am) 7am to 3pm 8pm to 9:15pm by 1am
Day, 10 hours (8am to 6pm) 11pm to 7am 7:15am to 7:45am by 5pm
Long day, 12 hours (7am to 7pm) 10pm to 6am 6:15am to 6:45am by 4pm
Long night, 12 hours (7pm to 7am) 8am to 4pm 5pm to 6:15pm by 2am