This is the free companion checklist from ShiftSleep.

Most shift workers know they need better sleep. The problem isn’t motivation — it’s not knowing what to do in the 20 minutes before you lie down when your body is still wired from work.

This checklist gives you a concrete, step-by-step pre-sleep sequence built specifically for irregular schedules. It works whether you’re crashing at 8 AM after a night shift or trying to sleep at midnight before an early start.

What’s inside:

• 5 actionable steps you can run through in under 20 minutes
• Light, temperature, and breathing cues timed to your shift pattern
• The “Traffic Light” self-check — a 30-second decision tool that tells you whether to push through or pivot your wind-down
• A quick-reference format you can save to your phone and use tonight

Who this is for:

Nurses, paramedics, factory workers, transit operators, warehouse staff — anyone whose schedule rotates, flips, or refuses to stay the same two weeks in a row.

No pills. No “just go to bed earlier.” Just a system that respects the reality of shift work.

---

Want the full 7-chapter method? Check out The Irregular Sleep Rhythm Reset Method for the complete system — including light anchoring, temperature protocols, rotating-week planning, and the 7-Day Reset.