🌙 ShiftSleep 20: CBT-I for Night-Shift Nurses Fall asleep fast. Wake restored. Work safer.

A complete digital sleep-retraining system built for rotating-shift nurses who feel drained but wired. In just 4 weeks, ShiftSleep 20 helps you fall asleep within 20 minutes—even after intense night shifts—using CBT-I routines adapted for unpredictable hospital life.

You’ll master a 20-minute 🧘‍♀️ Downshift Routine to quiet racing thoughts, a 🕐 rotation-aware plan to balance light, caffeine, and naps, and proven tools to rebuild restorative sleep without medication.

🩺 Modules include:

Baseline & Setup: 🗓️ map rotations, anchor sleep windows, and start your Sleep Diary & Insomnia Severity Index.

Stimulus Control: 🛏️ rebuild the bed-sleep link and manage “awake-in-bed” anxiety during day sleep.

Shift-Aware Sleep Restriction: ⏳ safely adjust time in bed to strengthen sleep drive and reduce fragmentation.

Anxiety Downshift Protocol: 💭 a short, calming 20-minute ritual to park work stress and ease into rest.

Circadian & Light Management: ☀️ align light, meals, and caffeine timing for smoother rotation changes.

Troubleshooting & Maintenance: 🩹 recovery and reset strategies for on-call nights, travel, or overtime fatigue.

Includes printable 🧾 quick-start guide, nap and caffeine charts, light-timing map, emergency reset plan, and sleep-diary tracker.

No pills. No hour-long meditations. Just evidence-based, nurse-ready strategies that fit real lives