# Sleep Schedule Template Pack for Shift Workers

Shift work breaks sleep in predictable ways — and a schedule built for a 9-to-5 life makes it worse. This pack gives ten ready-made sleep templates, one per shift pattern: nights, early mornings, swing shifts, rotating rosters, and 12-hour days and nights. Each template sets a sleep window, a wind-down start time, and the light rules that actually shift your body clock. It is written for nurses, factory workers, drivers, security staff, and anyone whose roster ignores the sun.

## Resource

1. Night shift (11pm–7am) schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
2. Early shift (5am–1pm) schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
3. Swing shift (3pm–11pm) schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
4. Rotating shift schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
5. 12-hour day shift schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
6. 12-hour night shift schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
7. Split shift schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
8. On-call nights schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
9. Weekend nights schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home
10. Permanent nights schedule — Sleep window: [hours] | Wind-down starts: [time] | Wake buffer: 60 min before shift | Light rule: bright light first 2 hours of shift, dark glasses on the way home

## How to use

1. Pick the items that fit your situation and ignore the rest — a template pack works best when you use ten items well, not all of them once.
2. Replace every bracketed placeholder ([Business Name], [topic], [Name]) with your own details before publishing or sharing.
3. Save your customized version in one place so you can reuse it next time without starting over.
4. Review the result once in its real context — a listing, a page, or a reply — before moving on.