Overview

Night shifts do not need perfect schedules. They need a steady rhythm you can repeat. This guide shows you how to use anchor sleep and split sleep, time light and caffeine so your brain gets the right signals, and build anchor meals that keep energy smooth. Add 10-minute movement breaks during the night, short strength on off-days, and a quiet wind-down so you can sleep better after shift. Follow a 2-4-week plan you can live with, use light tracking to see patterns, and review your week with three simple questions. Anchor sleep, split sleep, and nap windows Bright light at shift start and blackout for the commute home Caffeine timing that supports sleep Protein-and-plants plates, water-first, and overnight snacks 10-minute movement breaks and brief strength sessions 2-4-week plan with light tracking and a weekly review

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