The resource hub

No recycled 'sleep hygiene tips'. Every guide here answers a question shift workers actually ask, from someone who spent forty years needing the answers to work.

Browse by category

4-on, 4-off Survival Strategies
Daytime Sleep Optimisation
Noise & Disturbance Defence
Managing Split/Rotating Rotas
Nutrition & Energy on the Night Shift
Family & Social Life Balancing

Daytime Sleep Optimisation

How to Sleep After a Prison Night Shift (From Someone Who Did It for Years)

A prison officer's practical routine for sleeping after night shifts: managing the adrenaline comedown, the drive home in daylight, and a house that doesn't know you work nights. Tested at Strangeways, Walton and Guys Marsh.

7 min read

Daytime Sleep Optimisation

The Best Blackout Strategies for Daytime Sleep, Ranked by 40 Years of Trial and Error

Every blackout method for day sleepers ranked, side-channel blinds, layered curtains, films, masks and the cheap fixes, by someone who slept through four decades of daylight after military, prison and factory nights.

6 min read

Noise & Disturbance Defence

Brown Noise vs White Noise for Daytime Disturbances: Which Actually Blocks Your Street?

Brown noise beats white noise for traffic rumble; white wins on high-pitched spikes; pink splits the difference for voices. How to pick the right masking colour for daytime sleep, from a lifetime of sleeping through wide-awake streets.

6 min read

More guides land here every week across all six categories. The fastest way to put any of them into practice is the tools hub.