Shift Work Sleep Plan
A sleep planning worksheet for shift workers covering sleep windows, naps and light plans by shift type, plus sleep protection and safety checklists.
1-page fillable PDF · US Letter (prints on A4) · Circadian · Sleep planning
- Approach / concern
- Sleep / CBT-I
- Technique
- Circadian · Sleep planning
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Shift Work Sleep Plan?
Shift work disrupts circadian rhythms and is associated with insomnia, excessive sleepiness and health risks. Strategic sleep scheduling, napping, light management and sleep environment changes can help.
Why it works
A clinical review outlines the impact of shift work on sleep and health and evidence-informed countermeasures, including light and nap strategies (Wickwire et al., 2017). CBT-I principles can be adapted for shift workers (Edinger & Carney, 2014).
When to use it
- Healthcare workers, first responders and other shift workers
- Rotating or night schedules
- Shift work sleep disorder
- Drowsy driving risk
How to use it in session
- Map current shifts and sleep.
- Plan sleep windows and naps for each shift type.
- Plan light exposure and avoidance.
- Protect the sleep environment.
- Address safety, especially drowsy driving.
Clinician tips
- Consistency within each shift block helps.
- Screen for sleep apnea and mood problems.
- Workplace scheduling changes may be needed.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Can you ever fully adapt to night shifts?
Most people only partially adapt. Careful planning can still improve sleep and alertness.
Are naps helpful for shift workers?
Short, strategically timed naps can improve alertness, especially before night shifts.
References
Wickwire, E. M., Geiger-Brown, J., Scharf, S. M., & Drake, C. L. (2017). Shift work and shift work sleep disorder: Clinical and organizational perspectives. Chest, 151(5), 1156-1172.
Edinger, J. D., & Carney, C. E. (2014). Overcoming insomnia: A cognitive-behavioral therapy approach, therapist guide (2nd ed.). Oxford University Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
