Free tool

Night shift sleep calculator

Plan a realistic main sleep window after your shift (when it crosses midnight we treat end time as the next day), plus caffeine timing and nap ideas. Educational estimates only — not medical advice.

This page is an educational model. For ongoing prompts tied to your real shift pattern, ShiftCoach is available on Google Play. Open Google Play listing · Features · Pricing

Your shift

Shift startShift endIf end time is earlier on the clock than start (e.g. 07:00 after 22:00), we treat it as the next calendar day.Commute (minutes)One-way; values above 180 minutes are capped in the model with a warning.Desired sleep (hours)

7 h

Caffeine sensitivity

Latest caffeine is set before your planned sleep start: typical −6h, lower −4h, higher −8h (not tied to shift end).

LowerTypicalHigher

Suggested plan

Sleep window: 08:00 – 15:00; Main sleep after your shift ends, commute home, and a short wind-down — never overlapping the shift you just finished. Times wrap on a 24h clock.; Main sleep used in this model: 7.0 h (after shift, commute, and wind-down).
Latest caffeine cutoff: 02:00
Nap window: ~20:16–20:48 (optional ~30–35 min; ends ~72 min before shift start)
Light exposure: After your main sleep block: get outdoor or bright light when you wake to anchor alertness for the day. Before that sleep: dim screens and use warm, low light in the last 60–90 minutes of wind-down.
Recovery: Stacked shifts add up — keep meals aligned to your shift clock and avoid heavy alcohol before sleep; it fragments recovery sleep. Rotating nights ↔ days: move meal and light cues gradually across changeovers where you can.

How this was calculated

Your main sleep window starts after your shift ends, your commute, and a short wind-down buffer.

Shift end (clock): 07:00 — treated as the next calendar day when end is earlier on the clock than start.
Commute (one-way): 30 min
Wind-down buffer: 30 min before main sleep
Sleep starts after: Shift end + commute + wind-down → main sleep at 08:00
Sleep duration used: 7.0 h (aligned with your 7 h target after rounding)
Caffeine cutoff: 02:00 — Typical sensitivity: last caffeine about 6 h before sleep at 08:00.

Estimates only. Follow your employer's fatigue policy and your clinician's advice for medical sleep disorders.

Turn estimates into habits on your roster

Use ShiftCoach on Android alongside these calculators. See features and pricing first if you prefer a slower decision.

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FAQ

How accurate is the night shift sleep calculator?

This tool gives educational estimates from your inputs (shift times, commute, sleep goal, caffeine sensitivity). It is not a medical device and does not replace advice from a clinician or fatigue risk systems at your employer.

Why does caffeine cutoff change with sensitivity?

Caffeine clears more slowly for some people. Higher sensitivity uses an earlier cutoff so suggested sleep windows are less likely to overlap with lingering stimulant effects.

Should I nap before every night shift?

Short naps can help some people; others feel worse after naps. The nap window here is optional guidance—experiment carefully and follow your organisation’s fatigue policy.

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