Shift Worker Health Plan

Create a health plan for someone working shifts or irregular hours.

My shift pattern: [DESCRIBE — E.G. NIGHTS, ROTATING, SPLIT SHIFTS]
Biggest health challenges: [SLEEP / EATING / EXERCISE / SOCIAL LIFE / ALL]

Provide:
1. **Sleep Strategy**: How to sleep well on different shift patterns
2. **Blackout Protocol**: Setting up your bedroom for daytime sleep
3. **Meal Timing**: When and what to eat on each shift type
4. **Exercise Scheduling**: How to fit exercise around irregular hours
5. **Caffeine Timing**: When to use caffeine and when to stop (shift-specific)
6. **Night Shift Nutrition**: What to eat at 3am that doesn't wreck your digestion
7. **Transition Days**: How to manage the switch between shifts and days off
8. **Social Connection**: Maintaining relationships with people on normal schedules
9. **Health Monitoring**: What to watch for (shift work is a known health risk)
10. **Long-Term Plan**: If I'm doing this for years, how to minimise the health impact

Create a health plan for someone working shifts or irregular hours.

My shift pattern: [DESCRIBE — E.G. NIGHTS, ROTATING, SPLIT SHIFTS]
Biggest health challenges: [SLEEP / EATING / EXERCISE / SOCIAL LIFE / ALL]

Provide:
1. **Sleep Strategy**: How to sleep well on different shift patterns
2. **Blackout Protocol**: Setting up your bedroom for daytime sleep
3. **Meal Timing**: When and what to eat on each shift type
4. **Exercise Scheduling**: How to fit exercise around irregular hours
5. **Caffeine Timing**: When to use caffeine and when to stop (shift-specific)
6. **Night Shift Nutrition**: What to eat at 3am that doesn't wreck your digestion
7. **Transition Days**: How to manage the switch between shifts and days off
8. **Social Connection**: Maintaining relationships with people on normal schedules
9. **Health Monitoring**: What to watch for (shift work is a known health risk)
10. **Long-Term Plan**: If I'm doing this for years, how to minimise the health impact