Tool
Shift Work Sleep Calculator
Plan recovery sleep around night shifts and rotating schedules.
Interactive calculator
Adjust the timing and watch the recommendation update live.
Choose a sensible default, nudge the values, and the result updates immediately.
Live updates
Shift end: 07:00
Desired sleep block: 7.5
Use the time the shift actually finishes, not when you get home.
Aim for a block you can realistically protect after the shift.
Live result
Recovery sleep window
8:00 am to 3:30 pm
Based on the current inputs. Change any field above and this section updates instantly.
Assuming a short buffer after shift end, a 7.5-hour block gives a practical recovery window.
- Stable blocks matter more than perfect minutes.
Change any field or tap a preset chip to test a different scenario.
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Disclaimer
Recovery Timing provides general educational timing guidance only. It does not diagnose, treat, or replace professional medical advice.
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