The Night Shift Survival Kit
Six printable guides that solve the six problems every night shift worker has: when to sleep, when to stop the coffee, what to eat at 2am, how to time light, whether your paycheck is right, and how to survive the first month. $19, one time, yours forever.
Get the Kit - $19 Download the free sample
30-day money-back guarantee. Free updates for life.
Who it is for
- New night shift workers in the first 90 days, when habits are still forming and the First 30 Nights course pays for itself.
- Rotating shift workers on 2-2-3, Panama, or 4-on-4-off schedules who need the planner and light cheat sheet to stop the twice-weekly jet lag.
- 12 hour shift workers who need the caffeine calendar and meal prep system to survive long nights without wrecking their days off.
- Anyone who suspects their paycheck is wrong. The pay tracker alone has found missing differentials worth more than $19 many times over.
If you already have a dialed-in sleep system and you love your current routine, this kit is not for you. It is for everyone else.
What is inside
Six guides, each one built to be printed and used, not just read. Every planner is fill-in. Every checklist is actionable.
1. Rotation Sleep Planner
Bedtime and wake targets for 8, 10, and 12 hour rotations, anchor sleep blocks, light exposure windows, nap windows, and a 14 day sleep log to find the schedule that actually works for you.
2. 14 Day Caffeine Cutoff Calendar
Matches our free caffeine cutoff timer: no caffeine within 8 hours of sleep, taper starting 2 hours before that. Fourteen fill-in day cards plus the front-loading strategy for 12 hour shifts.
3. Night Shift Meal Prep
20 cheap, high protein, slow cooker friendly recipes. Every one lands near 30g of protein per serving for about $2. Dump it in before your shift, eat when you get home. Includes a 7 day starter plan.
4. Light Exposure Cheat Sheet
One page. When to seek bright light and when to block it for fixed nights, 12s, Panama, 4-on-4-off, and rotating schedules. Tape it to your locker. Pairs with blue light blocking glasses for the morning commute.
5. Shift Differential Pay Tracker
A printable worksheet system: capture your base, differential, and overtime rates once, log every shift, and reconcile expected vs. actual pay at month end. Includes the pay stub checklist that catches the errors payroll hopes you miss.
6. Your First 30 Nights
A 10 lesson mini-course for the first month of nights. One lesson every 3 days in the right order: blackout first, then caffeine, then light, then food, then strategy. Each lesson ends with a do-this-now checklist.
The Night Shift Survival Kit
$19 one time, yours forever
- All 6 printable PDF guides (60+ pages)
- Free updates for life
- 30 day money-back guarantee
Secure checkout via Stripe. Instant PDF download after payment, plus the free 1 page sample today.
Why $19
Six guides. Sixty plus pages. One payment. That is about $3.17 per guide, less than one coffee run before a shift. No subscription, no upsells, free updates for life.
Illustration, not a promise: the Shift Differential Pay Tracker walks you through checking one pay stub line by line. If it catches a single missing night differential of $2.50 an hour across a month of shifts, the kit pays for itself many times over. Your results will vary, but that math is why the price is $19 and not $49.
FAQ
How do I get the kit after I buy?
Instant download. The moment checkout completes you get a download link for all 6 PDFs by email. Print them at home or keep them on your phone.
What is your refund policy?
30 day money-back guarantee, no questions asked. If the kit does not help your sleep, reply to your purchase receipt email within 30 days and we refund you in full. Refunds are handled at purchase time through our checkout provider.
What format are the guides?
PDF, letter size, designed to print cleanly in black and white. Fill-in planners, checklists, and tables throughout.
Is this a subscription?
No. $19 once. Free updates for life if we ever revise a guide.
I work rotating shifts, not fixed nights. Will this help?
Yes. The planner and light cheat sheet both have dedicated rotating schedule sections (2-2-3, Panama, 4-on-4-off), and the caffeine calendar recalculates every time your bedtime moves.
Can I share the PDFs?
Your purchase is licensed to you and your household. Please do not post the files publicly. If a coworker wants a copy, send them here.
Will the PDFs work if I only have my phone?
Yes. Every planner is phone-friendly: fill them in with any free PDF reader or markup app. Printing helps for the sleep log, but nothing requires a printer.
How is this different from your free guides?
The site has 60+ free articles. The kit is the done-for-you system: fill-in planners, checklists, and a 30-night course in the right order, so you stop piecing advice together and start following a plan.
Gear that pairs well
The kit is knowledge. These are the physical upgrades readers ask about most, from our tested roundups:
- Blackout curtains: the Lesson 2 upgrade. See the full roundup.
- White noise machine: masks daytime noise while you sleep. See the full roundup.
- Sleep mask: backup blackout for naps and travel. See the full roundup.
- Blue light blocking glasses: for the morning commute home. See the full roundup.
Get the free sample and weekly tips
The Night Shift Letter and the free sample launch soon. Leave your email and we will send both the day they open.
Download the free 1 page sample (PDF) to start.
Start free: try the caffeine cutoff timer and the rotation planner tool, or read the first two weeks guide.