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Shift Work Sleep Schedule & Circadian Calculator

Calculate optimal sleep & wake cycles for shift workers.

Shift Details
Enter your shift schedule and preferences
Recommended Schedule
Based on circadian science recommendations
Primary Sleep Window
08:30 AM - 04:30 PM
Includes 1hr wind-down post-commute
Anchor Sleep Time
08:30 AM - 12:30 PM
Recommended Nap Window
09:30 PM - 10:00 PM
Caffeine Cutoff Time
02:30 AM
Light Exposure Advice

Wear dark glasses during your morning commute. Maximize light exposure when waking up.

Shift Work Sleep Schedule & Circadian Calculator | Toolzium - Toolzium