A downloadable cheat sheet you can open on your phone or print out — not a membership or course. One purchase, lifetime access, instant download.

What's inside:

🔄 Rotating-Shift Sleep Plan — Know exactly when to sleep based on your upcoming shift type so you stop guessing and start recovering.

🌙 Night-Shift Recovery Steps — A step-by-step protocol to recover after overnight shifts so your body resets faster instead of dragging for days.

💡 Light and Timing Checklist — Manage light exposure and meal timing around your schedule to keep your internal clock from working against you.

🛡️ Pre-Shift Protection Routine — A quick routine to run before every shift that protects your next sleep window, no matter what time you clock in.

⚡ Rapid Reset for Schedule Changes — When your schedule rotates with short notice, use this to adjust in hours instead of suffering through days of bad sleep.

🖨️ Printable Reference Format — A clean, print-friendly layout you can tape to your fridge, keep in your locker, or pull up on your phone mid-shift.