Module 01 — Environment

Build Your Sleep Cave

Your environment is the foundation of quality sleep. Treat your sleep space as sacred — a sensory deprivation chamber designed for one purpose only.

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Darkness

Complete blackout. Blackout curtains, tape over LEDs, eye mask if needed.

❄️

Temperature

60–67°F (15–19°C). Cool body = faster sleep onset and deeper stages.

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White Noise

Masks irregular daytime sounds. Fan, machine, or app all work.

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Phone Off

Not silent. Off — or in another room. Blue light kills melatonin.

⚠️ Also avoid before sleep:

Caffeine last 4–6 hrs of shift
Heavy meals close to bedtime
Bright screens (TV, phone, tablet)
Alcohol — fragments sleep cycles

🌛 After Night Shift — Top 3 Strategies

1

Blue-Blocking Glasses

Wear on your commute home. Blocks the melatonin-suppressing light that signals daytime to your brain and delays sleep onset.

2

Nap During Shift

Any 20–30 min nap helps — earlier in your shift may be better.

3

Sleep Soon After Shift

Get to sleep within 1–2 hours of getting home. Keep timing consistent on work days — your body anchors to rhythm, even a shifted one.

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Module 02 — Psychology

Let Go of Perfect Sleep

The harder you try to force sleep, the further it retreats. This is sleep performance anxiety — and it's extremely common among shift workers.

"Worrying about imperfect sleep increases arousal and makes sleep worse. Accept that some nights won't be great — and that's okay."

The most powerful shift you can make is moving from effort to acceptance. Imperfect sleep is still restorative. Your body knows what to do.

✓ Imperfect sleep still repairs ✓ Anxiety worsens sleep more than noise ✓ 5 hrs beats 0 hrs stressed in bed ✓ Your body catches up naturally

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Module 03 — Wind-Down Routine

Scheduled Worry Protocol

Done 5–10 minutes before sleep, this sequence offloads mental load so your brain stops patrolling and starts resting. Tap each step to expand.

1

Brain Dump 3 MIN+

Write everything on your mind. Don't organize, categorize, or solve — just transfer it from brain to paper. This externalizes the "mental patrol" that keeps you awake.
2

Tomorrow's Top 3 1 MIN+

List exactly 3 priorities for tomorrow. No more. This creates psychological closure — your brain stops ruminating because it now has a plan. The open loop is closed.
3

Thought Defusion 2 MIN+

Notice thoughts without engaging them. Label each one: "That's my work worry." "That's my to-do brain." Watch them pass like clouds. You're the observer, not the thought.

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Module 04 — Breathwork

4-7-8 Breathing

This ratio activates your parasympathetic nervous system — the body's rest-and-digest mode. The extended exhale is the key mechanism that slows heart rate.

Ready

—

Press start to begin

4 cycles total

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Module 05 — Body Scan

Progressive Muscle Relaxation

Tense each muscle group for 5 seconds, then fully release. The contrast teaches your nervous system what relaxation feels like. Tap each group when ready.

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Feet & Calves

Curl your toes tightly downward

Tap to start

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Thighs

Squeeze both thighs together

Tap to start

✊

Hands & Forearms

Make tight fists, clench hard

Tap to start