STEADY SHIFT: Sleep Better on Night Shift and Rotating Schedules: A Three-Week, Step-by-Step Plan for Irregular Hours

You've tried blackout curtains, white noise, and cutting caffeine after lunch. None of it explains why sleep still won't come when your "bedtime" is nine in the morning. Generic sleep advice was never written with you in mind. It assumes a daytime job and a nighttime bed -- not a permanent night shift, a rotating schedule that changes every few days, or the unpredictable hours of on-call work and new parenthood. If you've ever been bone-tired and unable to fall asleep at the same time, this book was > In this book, Dr. Grace Thornbury explains, in clear and scientifically grounded language, exactly how your circadian rhythm works, why it fights an unmanaged shift-work schedule, and how to bring it back into a stable, sustainable rhythm -- then gives you a practical 21-day sleep reset with a distinct track for > This is not a generic tip list. It's a structured, evidence-based protocol built around the four levers that actually move your body clock: light and darkness, a stable anchor sleep window, strategic > Inside this book, you'll find: - A clear explanation of how your body clock works against a broken >- A precise light-and-darkness strategy adapted to permanent nights, >- Exactly when to nap, when to drink caffeine, and when to stop, based >- A full 21-day, week-by-week plan with a distinct track for your >- Scripts for talking to your employer and household, plus strategies > A clear, honest guide for anyone whose work schedule fights their sleep -- without judgment, and without asking you to quit the job you depend on. - Dr. Grace Thornbury