Circadian Shift Work Planner

Plan a recovery window that supports melatonin release and alertness by calculating when you should go to bed after work. Enter your shift start time, the length of the shift, how long it takes to commute home, the minutes you need to unwind, and your target sleep duration to get a clock-specific sleep block.

Enter the hour your shift begins using 24-hour time (e.g., 22 for 10:00 PM).
Total hours you are on duty, including paid breaks.
Travel time from the worksite to your sleep location.
Time you need to eat, shower, and reduce light exposure before bed.
Desired sleep duration in hours to feel rested.

Examples

  • Shift 19:00, 12-hour duty, 1.0-hour commute, 1.5-hour wind-down, 7.5 hours sleep ⇒ Sleep from 08:30 to 16:00
  • Shift 22:00, 8-hour duty, 0.5-hour commute, 0.75-hour wind-down, 6.5 hours sleep ⇒ Sleep from 07:15 to 13:45

FAQ

Can I enter fractional hours?

Yes. Enter decimals such as 1.5 for 1 hour 30 minutes or 0.75 for 45 minutes so the planner captures your true routine.

Does the result specify light exposure timing?

The output provides a sleep range; use it to schedule bright light in the final 30 minutes before wake time and dim light or blue light blockers during the wind-down period.

How should I adjust on days off?

Re-run the planner with your day-off start time or a shortened shift to chart a gradual transition back toward daytime sleep without large circadian shocks.

Will melatonin supplements change the window?

Supplement timing can shift your ideal bedtime by 30–60 minutes. Use the calculator as a baseline and consult a clinician before layering supplements into your routine.

Additional Information

  • Use the recommended window to align dark exposure, meal timing, and caffeine cutoffs for better circadian stability.
  • Pair the result with the Sleep Cycle Count calculator to identify a wake-up time that ends on a full 90-minute cycle.
  • Cross-link: if you are rotating across time zones, reference the Jet Lag Recovery calculator to pace light exposure while you adopt the new schedule.

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