A practical digital ebook for permanent night shift workers who want more consistent daytime sleep without waiting for perfect darkness, silence, or regular hours. This guide helps you understand what is disrupting your sleep, choose a workable sleep window, and build a repeatable post-shift routine around real work, commute, household, and recovery demands. Across six practical chapters, you will assess your current pattern, prioritize changes to light and noise, plan your first hour after work, protect sleep around other people, and connect food, hydration, movement, and recovery to the shift. The final chapter helps you run a 14-day sleep experiment across at least five post-shift sleep periods, review your evidence, and refine a personal system that fits your roster. Includes the Daytime Sleep and Fatigue Audit and 14-Day Sleep Experiment Tracker so you can replace guesswork with clear observations and practical next steps.