Tonight's 3 steps without a card · Full plan with the 7-day trial (card required)
Night Shift Sleep Calculator for Nurses
Stop guessing your sleep schedule.
The calculator for night-shift nurses. Put in your 12-hour block, get your caffeine cutoff, blue-blocker time, and sleep window — timed to your body's clock.
Working Oct 31? Read the fall-back guide.
Wondering about pay for the extra hour? Read do night shift workers get paid for the extra hour?
7-day free trial · Card required · Built for 7p–7a & 7a–7p
Your shift
Your shift: 7:00 PM – 7:00 AM
Get the free night-shift report sheet
Drop your email for the free night-shift report sheet — plus the sleep rules that actually work on nights. A couple of short emails a week, no spam.
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How it works
Enter your block
Pick night or day shift and your date. Takes 10 seconds.
Get your timeline
Times for caffeine, light blocking, and sleep — calculated for your shift.
Protect tonight's window
Dark, cool, quiet — run tonight's plan as written. The full week, saving your schedule, and calendar export unlock with the 7-day trial.
Quick answers
How do nurses sleep after a 12-hour night shift?
Protect the first 2 hours after clock-out: block morning light, cut caffeine 8 hours before bed, and keep a consistent 7-hour dark window. The calculator above times it all for you.
What is the nurse “flip” from days to nights?
The 24–48 hour transition when switching rotations. An anchor nap makes it much easier — and the full plan shows a melatonin timing window if you and your clinician choose to use it.
How do I get my plan?
Start your 7-day free trial — card required, cancel before day 7 ends and pay nothing. Tonight's 3 steps are on this page without a card; the full week unlocks with the 7-day trial (card required). After the trial, Plus is $9.99/month or $79/year.