You clock out at 7am and stare at the ceiling until 9. You sleep through the afternoon, wake up foggy, and call your days off ‘recovery days’. It’s not you — it’s your schedule fighting your body clock. This system re-anchors the clock in 4 windows.

You finish a night shift, fall asleep within 20 minutes, wake up after 7 solid hours, and actually have an afternoon on your days off instead of a recovery coma.

What’s inside
• The 4-Window Clock: when to sleep, eat, and nap around any shift
• The 20-minute fall-asleep routine (works even at 9am)
• Light rules for night shifts: what to wear, what to block, what to skip
• The shift-handover sleep plan: rotate back to days without a brutal week
• Printable sleep-window cards for your locker