If you work nights, swing shifts, or rotating schedules, you've heard every piece of sleep advice on the internet — and almost none of it was written for you.

"Go to bed at the same time every night." Great — which night? The one before your 6 AM start or the one after your 11 PM finish?

"Avoid screens before bed." You're charting under fluorescent lights at 3 AM. The screen isn't the problem.

"Create a relaxing bedtime routine." You just handled back-to-back trauma calls. A lavender candle isn't cutting it.

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The real problem

Most sleep advice assumes a 9-to-5 life. Shift workers don't have a broken routine — they have a moving target. The fix isn't discipline. It's a system built for irregular schedules.

What actually works: Anchors, Transitions, Recovery

After two years of research and testing with nurses, paramedics, factory crews, and transit operators, I built a 3-part framework:

Anchors — Identify the small handful of inputs (light, meals, movement) you can pin to consistent-ish times, even when your clock flips.

Transitions — Build a 20-minute pre-sleep sequence that signals "sleep now" to your body regardless of whether it's 8 AM or midnight.

Recovery — Use the first 72 hours after a shift change strategically so one bad rotation doesn't undo a week of progress.

The full system is a 7-chapter eBook called The Irregular Sleep Rhythm Reset Method. It walks you through a 7-day reset you can run every time your schedule changes.

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If you're a shift worker tired of advice that wasn't built for your life, check it out. Happy to answer questions here.