Thanks for using RosterRhythm: Shift Sleep Plan — a quiet, premium sleep planner for iPhone that turns your shift roster into a clear daily plan: when to sleep, when to wake, when to stop caffeine, and when a nap will save the night.
Have a question, found a bug, or want to suggest a feature? Email us and we'll get back to you as soon as we can, usually within 2–3 business days:
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It applies widely agreed shift-work sleep-hygiene guidance to your real roster. After a night shift, sleep as soon as you get home and take a 90-minute nap in the late afternoon before the next night. Before a day or evening shift, your main sleep is anchored to end when you need to get up (commute plus getting ready). After your last night shift, take a short recovery sleep of up to four hours, then go to bed early that evening. Before your first night shift, sleep in and nap beforehand. On days off, bedtime follows your chronotype. The caffeine cutoff defaults to six hours before planned sleep. Every input can be adjusted in Settings.
No. RosterRhythm offers general guidance for shift workers. If you have persistent sleep problems, please talk to a clinician.
Bright light early in a night shift keeps you alert; wearing sunglasses on the morning commute home stops daylight telling your brain it's time to be awake; and 20 minutes of daylight after a night-time sleep anchors your body clock.
When the gap between two shifts is too small to fit your full sleep target, the plan fits in as much sleep as it can and marks the block with a warning. Protect that block and take the nap if one is planned.
Yes. Add jobs in Settings → Jobs and give each a colour. Mark a shift as Overtime or On call when you add it. On-call time is not treated as work: the plan tells you to sleep normally and keep the phone by the bed.