Free Shift Worker Tools
Interactive calculators built for shift workers. Based on circadian science, completely free, no sign-up required.
Shift Sleep Calculator
Personalised sleep schedule for your shift pattern — main windows, nap timing, transition detection, and sleep debt tracking across a full rotation.
Works with any shift pattern
Night-to-day transition alerts
Print your schedule
Meal Timing Planner
Chrono-nutrition–based meal windows for your shift week. Flags overnight eating risk, shows macro guidance per window, and scores your daily alignment.
Overnight zone warnings
Macro guidance per meal
Chrono alignment score
Caffeine Optimiser
Optimise tea and coffee timing using half-life science. See your predicted alertness curve and get a dosing plan that won't wreck your sleep.
Visual alertness curve
UK beverage database
Caffeine cut-off calculator
Shift Pattern Analyser
Score any UK shift pattern for fatigue risk — circadian disruption, cumulative load, recovery adequacy. Compare two rotas side-by-side.
15 UK shift patterns pre-loaded
Side-by-side comparison
Highlights worst days in cycle
Calorie Calculator
TDEE and macro targets that differ by shift day vs rest day. Mifflin-St Jeor adapted with job-demand multipliers and shift-aware macro splits. Metric and imperial.
Separate shift-day / rest-day targets
Metric and imperial input
Protein/carb/fat split per shift type
Light Exposure Planner
Hour-by-hour plan for bright light, blue-blocking, and darkness. UK location-aware with accurate sunrise/sunset. Now includes a 7-day rotation view.
16 UK cities supported
7-day week view
Night-shift adaptation mode
Sleep Debt Tracker
Log nightly sleep, track cumulative debt over 21 nights with a live trend line, and get a recovery plan tuned to your shift pattern. Data stays on your device.
Debt trend line on chart
Shift-aware day tagging
Personal wellbeing score
Nap Strategy Calculator
Find the right nap type and timing for your shift — power nap, NASA nap, or full-cycle. Pre-shift, mid-shift, post-shift, and rest day strategies.
4 nap types with science
Exact start and wake times
Sleep inertia warnings