Free Shift Worker Tools
Interactive calculators built for shift workers. Based on circadian science, completely free, no sign-up required.
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Shift Sleep Calculator
Get a personalised sleep schedule for your shift pattern — main sleep windows, nap timing, and wind-down routines based on circadian science.
Works with any shift pattern
Nap timing recommendations
Print your schedule
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Meal Timing Planner
Find out when to eat before, during, and after your shifts to protect your metabolism. Specific food suggestions and portion guidance.
Circadian-aware meal timing
UK food suggestions
Avoid list for each meal
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Caffeine Optimiser
Optimise your 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