$15 one-time purchase — instant PDF access to the full ebook with practical templates, checklists, and shift-by-shift routines. No subscription, no recurring charges.

Stop the crash after nights and get back to a steadier sleep rhythm without lying awake for hours or waking up wrecked. It is a practical ebook built for anyone on rotating rosters who needs sleep that works around real schedules, not perfect routines.

Inside, you'll learn how to map your roster, spot the exact post-shift triggers that keep you alert, and use a simple three-part reset for after work, before bed, and after waking. You also get shift-specific rules for early, late, night, and day off transitions, plus a caffeine and light timing checklist tied to shift start times. The result is a clearer plan for reducing post-shift awake time, protecting the first sleep block, and avoiding the common drift that happens on days off and rotation changes.

Designed as a fast, no-fluff PDF guide, this ebook gives you a repeatable system you can use across changing schedules in as little as 7 days.

Cheatsheets included:

• Shift Sleep Decision Checklist, a one page tool for deciding what to protect, what to relax, and what to ignore for early, late, and night shifts

• Two Week Sleep Log Template, a fill in worksheet for tracking shift type, bedtime, wake time, awake after work, caffeine timing, and day off drift.