Night Shift Essentials

Overview

A practical starter journey for anyone navigating the unique demands of night work — whether you’re just beginning, transitioning from another schedule, or feeling out of sync. This track combines key initiatives that target your core needs, from better sleep and light control to meal timing and energy balance. It’s designed to give you structure without overwhelm, helping you build habits that make night-based living feel sustainable and manageable.

Build your personalized night-shift essentials plan

Choose your own initiatives or follow our recommended defaults. Move at a pace that works for you, putting each change into practice for lasting results.

What you’ll work on

• Sleep Environment: Create a quiet, dark, and comfortable space for restorative daytime rest.
• Light Control: Use strategic light exposure to stay alert during shifts and wind down afterward.
• Nutrition & Energy: Plan meals, hydration, and caffeine timing to maintain steady energy.
• Routine Building: Establish daily and weekly rhythms that keep you balanced on and off shift.
• Stress & Recovery: Incorporate rest, movement, and relaxation techniques to stay resilient.

Time to Completion

The total time to complete “Night Shift Essentials” depends on the initiatives you select and the pace in which you would like to go. Each section offers in-depth guidance and practical tasks to implement.

Getting Started

Get started your way:
• Begin Setup – choose and add initiatives to build your journey.
• Skip Setup – accept the default recommendations and start right away.