sleep-shift-survivor

Use when you work nights, rotating shifts, or on-call and your body has no idea when to sleep — generates shift-specific sleep schedules from circadian science: forward-rotation adaptation plans (phase delay is easier than advance), anchor-sleep windows for rapidly rotating schedules, strategic caffeine cutoffs timed to shift end not start, light/dark exposure choreography (bright light during night shifts, dark commute home, blackout sleep), clock-shift transition plans for switching between day and night blocks, drowsy-drive risk warnings on post-shift commutes, and shift-work disorder screening flags — because 20 percent of the workforce does shift work and gets told to just sleep more.

Sleep Shift Survivor — Circadian Planner for Shift Workers

Overview

~20% of workers in industrialized countries do shift work; nurses, drivers, factory, security, IT on-call, hospitality. Shift work disorder is real (excessive sleepiness + insomnia, ~10-30% prevalence among night workers), the health risks are documented (metabolic, cardiovascular), and the standard advice — "keep a regular schedule" — is useless to someone whose shift rotates.

Circadian science actually has usable answers, and this skill operationalizes them:

1. Forward rotation preference — delaying sleep (later) is physiologically easier than advancing (earlier); rotations should go day → evening → night, and transition plans are built on delaying.
2. Anchor sleep — when shifts rotate too fast to adapt, keep a common anchor window (e.g. 04:00–08:00) that's sleep-time in EVERY shift block; the circadian clock gets one stable signal, nap blocks flex around it.
3. Strategic caffeine — caffeine has a ~5-6h half-life; timing it to shift start guarantees it's still active at attempted sleep. Cutoffs are computed per shift end + buffer.
4. Light choreography — bright light during night work (shifts the clock later), dark sunglasses on the morning commute home (prevents morning light from snapping the clock back), blackout conditions for day sleep.
5. Drowsy-drive defense — the post-night-shift morning commute is among the highest-risk driving windows there is; the planner flags it with concrete countermeasures and a "don't drive" threshold.

When to Use

• Permanent night shift — build a stable inverted schedule with anchor sleep
• Rotating shifts (day/evening/night, fast or slow rotation) — transition plans between blocks + anchor window
• On-call / pager duty — fragmented sleep strategy: anchor + strategic naps + post-call recovery
• Clock-change blocks — switching from a run of days to a run of nights (or back)
• Post-shift morning commutes — drowsy-drive risk assessment
• Screening — persistent excessive sleepiness/insomnia for ≥3 months on shift work → shift-work-disorder flags (informational; a doctor diagnoses)
• Don't use for: jet lag (different mechanics — phase-shifting travel), regular day-work sleep complaints, or diagnosed sleep disorders without medical care.

How It Works

1. Define your schedule — schedule add with a rotation pattern (e.g. 2D 2E 2N 4off — 2 days, 2 evenings, 2 nights, 4 off) and shift times.
2. Generate the plan — plan --from 2026-10-01 --days 28 produces the dated schedule: sleep windows per day (anchor-aware), naps, caffeine cutoff times, light/dark instructions per block.
3. Transitions — when a day-block follows a night-block (or vice versa), the plan inserts a clock-shift transition sequence (delay-by-2h steps, or a 24h+ hard reset for long breaks).
4. Commute risk — every night-shift morning is flagged; commute prints the countermeasure card for a specific shift end.
5. Log & screen — log records actual sleep per day; screen checks shift-work-disorder flag criteria from the log; report summarizes sleep debt, anchor compliance, and schedule friction.

Commands

bash

# Define a rotation: 2 days, 2 evenings, 2 nights, 4 off
python3 scripts/shift_sleep.py schedule add "hospital" --pattern 2D,2E,2N,4off \
    --day 07:00-15:00 --evening 15:00-23:00 --night 23:00-07:00
python3 scripts/shift_sleep.py schedules

# The dated plan (sleep windows, naps, caffeine cutoffs, light instructions)
python3 scripts/shift_sleep.py plan hospital --from 2026-10-01 --days 14

# Commute risk for a night shift ending 07:00
python3 scripts/shift_sleep.py commute --night-ends 07:00

# Log real sleep & screen
python3 scripts/shift_sleep.py log hospital --date 2026-10-03 --slept "08:30-14:00" --quality 3
python3 scripts/shift_sleep.py screen hospital
python3 scripts/shift_sleep.py report hospital

Storage: shift_sleep.json in cwd. 100% local. Informational planning, not medical advice — persistent symptoms → occupational health or sleep medicine.

Plan Elements (what each day shows)

Element	Rule of thumb
Anchor sleep	fixed window (default 04:00–08:00) present in EVERY block when rotation is fast
Main sleep	longest window aligned to block: nights → morning-after sleep; days → night sleep
Strategic nap	90 min (one full cycle) or 20 min (avoid slow-wave wake) before first night shift
Caffeine cutoff	shift end + 6h (half-life out of sleep attempt); flagged on every day
Bright light	during night shifts (first half); avoid in last 2h before day-sleep attempt
Dark commute	sunglasses on morning commute home post-nights
Transition days	between blocks: delay sleep 2h/day forward; long break → 24h+ reset

Common Pitfalls

1. Trying to advance (sleep earlier). Phase-advancing fights the clock; the plan always delays forward (day→evening→night direction), even if that means one short night before a day block.
2. No anchor in fast rotations. Adapting fully to each 2-day block is impossible; anchor sleep + naps beats zig-zagging. If your rotation is slow (≥1 week per block), adapt per block instead.
3. Caffeine at shift start. The 5-6h half-life means a 23:00 coffee is still ~50% active at 05:00. Cutoff = shift end + buffer, and the plan says the time out loud.
4. Morning light after nights. Sunlight on the commute home resets the clock to day mode — the exact opposite of adaptation. Sunglasses sound trivial; they are not.
5. Driving home after a bad night. Microsleep risk after a short-sleep night shift is comparable to legally-impaired driving. If sleep < 4h or a microsleep episode occurred: nap before driving or get a ride. The commute card makes the threshold explicit.
6. Sleeping in on recovery days. After nights end, a hard 24h+ reset (one very long awake stretch into a normal night) beats drifting 2h/day for a week — the plan inserts it when the break is long enough.

Verification Checklist

• Schedule pattern + shift times entered and listed correctly
• Plan generated for the next 14+ days, dates aligned with the actual roster
• Anchor window present across all blocks (fast rotation) or per-block adaptation chosen (slow rotation)
• Caffeine cutoff times visible on every day; actually followed
• Night-shift mornings have the commute card (sunglasses, drive-risk threshold)
• Transition sequences present between differing blocks
• Sleep logged for at least 2 weeks; screen checked for SWD flags
• Persistent symptoms → occupational health referral (this tool plans; it doesn't diagnose)