Templates
The night shift week
A weekly schedule for night workers: shifts through the night, sleep from 08:00 as a protected block, a main meal and training in the afternoon, and time with others before work.
Mon
- Night shift00:00–06:00
- Sleep08:00–14:00
- Gym16:00–17:00
- Main meal18:00–18:45
- Family time19:00–21:00
Tue
- Night shift00:00–06:00
- Sleep08:00–14:00
- Main meal18:00–18:45
- Family time19:00–21:00
Wed
- Night shift00:00–06:00
- Sleep08:00–14:00
- Gym16:00–17:00
- Main meal18:00–18:45
- Family time19:00–21:00
Thu
- Night shift00:00–06:00
- Sleep08:00–14:00
- Main meal18:00–18:45
- Family time19:00–21:00
Fri
- Night shift00:00–06:00
- Sleep08:00–14:00
- Gym16:00–17:00
- Main meal18:00–18:45
- Family time19:00–21:00
Sat
Sun
The week, day by day
- Monday: 00:00 Night shift (6 h), 08:00 Sleep (6 h), 16:00 Gym (1 h), 18:00 Main meal (45 min), 19:00 Family time (2 h)
- Tuesday: 00:00 Night shift (6 h), 08:00 Sleep (6 h), 18:00 Main meal (45 min), 19:00 Family time (2 h)
- Wednesday: 00:00 Night shift (6 h), 08:00 Sleep (6 h), 16:00 Gym (1 h), 18:00 Main meal (45 min), 19:00 Family time (2 h)
- Thursday: 00:00 Night shift (6 h), 08:00 Sleep (6 h), 18:00 Main meal (45 min), 19:00 Family time (2 h)
- Friday: 00:00 Night shift (6 h), 08:00 Sleep (6 h), 16:00 Gym (1 h), 18:00 Main meal (45 min), 19:00 Family time (2 h)
Why it works
- Sleep is the one block you protect above all.
- Fixed meal times keep your energy up through the night.
- Time with people in the early evening stops the isolation that wears night workers down.
Make it yours
- Shifts that start at 22:00? Move everything two hours earlier.
- Keep your days off close to the same rhythm, if you can.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
How should you plan sleep on night shifts?
Same time, same length, dark room. Block it like work, and tell the people you live with.
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