Sleep & Circadian
Sleep science built around shifts, not 9-to-5.
Explore Sleep & Circadian
Pick a topic to go deeper.
Circadian Rhythm
How your body clock works on rotating shifts — and how to work with it, not against it.
Coming soon
Melatonin
Does melatonin help shift workers? Timing, dosing, and the UK prescription situation.
Coming soon
Napping
Strategic napping for night workers. Pre-shift, post-shift, and the science of prophylactic naps.
Coming soon
Sleep Environment
Blackout blinds, white noise, temperature — building a bedroom that works for daytime sleep.
Coming soon
Recovery After Nights
How to flip back to days without losing a week. Evidence-based recovery protocols.
Coming soon
Shift Work Sleep Disorder
SWSD — what it is, how to know if you have it, and what actually helps.
Coming soon
Night Shifts
Guides written specifically for permanent nights — not just shift workers in general.
Coming soon
Guides & Articles
Evidence-based content on this topic.
Best sleep schedule for night shifts
How to structure sleep around a rotating or permanent night shift rota.
Read guide →
Melatonin for shift workers: does it work?
Evidence-based look at melatonin — when to take it, how much, and UK availability.
Read guide →
Power naps for shift workers
Strategic napping to survive the 3am slump without wrecking your sleep.
Read guide →
Blue light and shift workers
How screens and artificial light disrupt your circadian rhythm — and what to do about it.
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How to recover on days off
Practical protocols for recovering after a run of nights without losing your entire days.
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BST clock change recovery
Surviving the spring and autumn clock changes when your sleep is already fragile.
Read guide →
Clock change guide for shift workers
Your complete guide to getting through the clocks going forward and back.
Read guide →
Sleeping in the heat
Staying cool enough to sleep during the day in spring and summer.
Read guide →
Tools & Calculators
Interactive tools for this topic.
Shift Sleep Calculator
Find your optimal sleep window based on your shift times.
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Nap Strategy Calculator
Work out the best nap type and timing for your shift.
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Sleep Debt Tracker
See how much sleep debt you're carrying and how to clear it.
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Light Exposure Planner
Plan when to get light and when to avoid it to reset your body clock.
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Caffeine Optimiser
Time your caffeine to maximise alertness without wrecking your sleep.
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