It explains how to build workable wake times for people whose working hours change from day to day matched to a rotating shift roster. A table summarizes the light and meal timing suited to early shifts, late shifts and the morning after night work giving priority to securing sleep time. Three sample monthly schedules are included, covering how to spend days off so that your whole life does not fall apart.

Recommended for: People with irregular working hours who find it hard to build a morning rhythm.

- Sample wake times by shift pattern

- How to use light on early-shift days

- How to spend mornings on late-shift days

- How to spend mornings after night work

- How to adjust your rhythm on days off

- Three sample plans for a full month

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.