The Shift Worker's Sleep Reset: A 28-Day Plan to Fix Your Body Clock and Stop Waking Up Tired with Light, Naps, Caffeine and Meal Timing on Night and Rotating Rosters (The BioFit Blueprint Series)

You get home at 7:40 a.m., you're exhausted, and you still wake up at 1 p.m. feeling worse than when you lay down.

If you work nights, rotating rosters or 12-hour shifts, most sleep advice wasn't written for you. "Go to bed at the same time every night" means nothing when your roster changes three times a fortnight. You're not bad at sleeping. Your body clock is being asked to live in several time zones at once.

The Shift Worker's Sleep Reset turns the research on light, naps, caffeine and meal timing into one simple system, the Five Dials, and a 28-day plan that works on nights, days, changeovers and days off.

Inside, you'll discover:

• Why you wake up tired after day-sleep, and why one big catch-up sleep doesn't undo a night block
• The Five Dials: Dark, Bright, Anchor, Nap and Fuel, and which one to turn first
• The $10 change on the drive home that sleep researchers used to help night workers' body clocks
• How to build a Sleep Cave for daytime sleep in 30 minutes
• The "anchor sleep" trick that makes days off feel less like jet lag
• Pre-shift naps, on-shift naps and the caffeine nap: how long, when, and what to do about grogginess
• Your caffeine cut-off, the pre-sleep meal and why the nightcap backfires
• An honest chapter on melatonin and "sleep supplements", including the Australian rules
• Five roster templates: long night blocks, 2-2-4 rotations, changeovers, recovery days and early starts
• A 28-day plan with daily checkboxes, a sleep diary and weekly check-ins
• 10 sleep-smart meals and snacks for before day-sleep

This book is for you if:

• You're a nurse, paramedic, police officer, firefighter, miner, factory, warehouse, transport or hospitality worker on nights or rotating shifts
• You wake up groggy, can't sleep on days off or feel wrecked on your drive home
• You want a practical, referenced plan, not gadgets or pills

About the author: Hugo Novais is a biotechnologist with a master's degree in genetics, a former professional competitive swimmer and a CrossFit coach. He works rotating 12-hour day and night shifts in food manufacturing himself. Every claim in this book is referenced, with 27 studies and official sources.

Includes a free printable Five Dials roster planner, 28-day sleep diary and Sleep Cave checklist for readers.

This book is general information, not medical advice. If you have ongoing sleep problems, see your GP.

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