The night shift rule
Short answer: stop caffeine about 8 hours before your post-shift sleep. If you go to bed at 8:00 AM, your last coffee should be around midnight. Front-load caffeine at the start of your shift rather than near the end.
| Bedtime after shift | Last coffee by |
|---|---|
| 6:00 AM | 10:00 PM |
| 7:00 AM | 11:00 PM |
| 8:00 AM | 12:00 AM |
| 9:00 AM | 1:00 AM |
| 10:00 AM | 2:00 AM |
Daytime sleep is lighter and easier to disrupt, so many shift workers do better with the Hard setting, a dark room and a consistent schedule on days off.
Common questions
Can I drink coffee at the end of a night shift?
It will likely cut into your sleep afterwards. If you need a boost late in the shift, a short break, bright light or cold water are better options than caffeine.
How do I use the calculator for night shifts?
Enter the time you wake up after your daytime sleep, for example 3:45 PM. The calculator works out your bedtime and coffee cutoff the same way.