You finish a shift and come home to a house that wasn't built for daytime sleep. Sunlight pours in. Someone's hoovering. The doorbell rings. You're exhausted but wired — and the sleep you need never comes.

This workbook gives you a repeatable system to protect recovery sleep, no matter your shift pattern.

📋 Shift-Safe Sleep Planning — Map your shifts to a realistic sleep window 🔇 Noise Protection Checklist — Identify and fix every noise source at home 🌑 Light-Control Routine — Step-by-step blackout for any room 🗣️ Boundary Scripts — Ready-made conversations for family and housemates 🧘 Pre-Sleep Wind-Down Pages — Guided cool-down exercises and brain dumps 📊 Recovery Sleep Tracking — Daily logs to see what's working

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