SAMPLE PLAN
Night Shift Nurse - Sarah's Plan
See exactly what a personalised ShiftWell plan looks like. This is Sarah's actual plan for her 12-hour night shifts (7 PM - 7 AM) at the hospital.
12-Hour Night Shifts
3 Nights/Week
Weight Loss Goal
Week 1
Energy levels improved
Week 4
Sleep quality increased
Week 8
Lost 12 pounds
Week 12
Stress levels decreased
Sarah's Night Shift Schedule
Optimised timeline for 7 PM - 7 AM hospital shifts
Pre-Shift Preparation
4:00 PM
Wake up & Light Exposure
30 minutes bright light therapy + gentle stretching
5:00 PM
Pre-Shift Power Meal
Grilled salmon, quinoa, roasted vegetables
6:00 PM
Activation Workout
20-minute energising routine
During Shift (7 PM - 7 AM)
10:00 PM
Healthy Snack
Greek yoghurt with berries and nuts
1:00 AM
Movement Break
5-minute desk stretches and walking
3:00 AM
Light Meal
Turkey and avocado wrap with herbal tea
5:00 AM
Stress Relief
5-minute breathing exercises
Post-Shift Recovery
7:30 AM
Recovery Snack
Banana with almond butter + chamomile tea
8:00 AM
Wind Down Routine
Sunglasses, blackout room, relaxation
9:00 AM
Sleep Time
8-hour sleep period (9 AM - 5 PM)
Sarah's Results
12 weeks on ShiftWell
-12 lbs
Weight Loss
Improved
Sleep Quality
Increased
Energy Levels
Decreased
Stress Levels
SM
"ShiftWell completely transformed my life as a night shift nurse. I finally have energy, I'm sleeping better, and I've lost weight without feeling deprived. The personalised plan made all the difference!"
Sarah M.
ICU Nurse, 3 years night shifts
What You Get
Personalised daily schedule
Custom meal plans & recipes
Shift-adapted workouts
Sleep optimisation protocol
Progress tracking tools
Weekly plan adjustments
Mobile app access
Priority support
Weekly shopping lists