The Shift Worker's Circadian Playbook

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• ▸The full guide, opening with a 10-minute exercise (the Shift Pattern Light Map) you can use before your very next shift
• ▸A workbook with a chronotype + shift-pattern self-assessment, per-pattern sleep-window and caffeine-cutoff calculators, transition-day and days-off checklists, and a 21-day tracker
• ▸What it covers:
• ▸Light exposure and light-blocking timing keyed to your shift start and end times
• ▸Separate sleep-window logic for fixed nights, forward rotation, and backward rotation
• ▸Meal-timing templates to reduce digestive and energy disruption from eating on an inverted schedule
• ▸A caffeine and nap cheat sheet built around timing, not just "nap when you can"
• ▸A transition-day protocol for rotating onto or off nights, and a days-off recovery protocol that avoids re-flipping your clock every week off
• ▸What this is: an educational scheduling and light-timing playbook, written to help you work with your circadian biology on a schedule you don't fully control.
• ▸What this isn't: medical, psychiatric, or occupational-health advice; a diagnosis or treatment for insomnia, shift-work sleep disorder, or any other condition; or a guarantee of any specific sleep, health, or performance outcome. If you have a diagnosed sleep disorder, work an FAA- or DOT-regulated role, are pregnant, or manage a chronic health condition, please talk to a physician or occupational-health provider before changing your routine.