How Your Personal Plan Works
Our free, research-informed tool creates customized recommendations for your unique shift work challenges.
Assessment
Complete our comprehensive questionnaire about your shift pattern, health goals, current challenges, and lifestyle preferences.
Personalisation
Our system analyses your responses and creates a tailored plan using research-informed strategies for sleep optimisation, nutrition, and performance.
Implementation
Receive your personalised plan with daily schedules, meal suggestions, exercise routines, and sleep strategies designed for your specific shift pattern.
What's Included in Your Plan
Every personal plan is comprehensive and addresses all aspects of shift work health and performance.
- • Personalised sleep schedule recommendations
- • Strategic napping guidelines
- • Light exposure timing protocols
- • Sleep environment optimisation tips
- • Circadian rhythm management strategies
- • Shift-specific meal timing guides
- • Energy-sustaining food recommendations
- • Hydration strategies for different shifts
- • Caffeine timing optimisation
- • Quick, healthy meal prep ideas
- • Alertness maintenance techniques
- • Fatigue management strategies
- • Cognitive performance optimisation
- • Stress reduction methods
- • Safety awareness protocols
- • Shift-appropriate workout schedules
- • Energy-boosting exercise routines
- • Flexibility and mobility programmes
- • Quick desk exercises for breaks
- • Recovery and rest day planning
- • Work-life balance strategies
- • Family time optimisation tips
- • Social activity scheduling
- • Communication guidelines
- • Relationship maintenance advice
Informed by Research
Your personal plan is informed by research in sleep medicine, circadian biology, and occupational health. We translate complex research findings into practical, actionable strategies.
"Shift work can disrupt your body clock and affect your physical and mental health. It can increase your risk of diabetes, heart disease, and obesity. It can also affect your mood and relationships with family and friends."
NHS - Shift work and your health
Key Research Areas
- • Circadian rhythm regulation and light therapy
- • Sleep-wake cycle optimisation for shift workers
- • Nutritional chronotherapy and meal timing
- • Cognitive performance during circadian misalignment
- • Fatigue management and alertness enhancement
- • Social and psychological impacts of shift work
Frequently Asked Questions
Common questions about our free personalized shift work plans.
Is this really free?
Yes! This tool is completely free to use. We believe all shift workers should have access to research-informed health recommendations without barriers.
How is my plan personalized?
Your plan is created based on your specific shift pattern, health goals, current challenges, lifestyle preferences, and personal circumstances. No two plans are identical.
How quickly will I see results?
Most users report improvements in sleep quality and energy levels within the first week. Significant changes typically occur within 2-4 weeks of consistent implementation.
Is this suitable for all shift types?
Our system works with all shift patterns including night shifts, rotating shifts, split shifts, and irregular schedules across all industries.
Do I need special equipment?
No special equipment is required. All recommendations use readily available items or simple lifestyle changes. Optional equipment suggestions are provided for enhanced results.
What if I have health conditions?
Our plans can accommodate various health conditions and dietary restrictions. However, always consult your healthcare provider before making significant changes to your routine.