4 free tools
Sleep planners for hard schedules
Night shifts, long flights, clock changes and newborn nights.
Start here: Jet lag planner- Jet lag planner A day-by-day plan to shift sleep and light around a trip. Open tool Read the guide
- Shift work sleep planner Sleep blocks, nap and caffeine timing for your shifts. Open tool Read the guide
- Daylight saving adjuster Move bedtime 15 minutes at a time before the clocks change. Open tool Read the guide
- New parent night planner Split the night so each parent gets one unbroken block. Open tool Read the guide
Sleep planners: where to start
Some weeks a normal routine is not an option. Night shifts, time zones, the clocks changing and a newborn all push sleep away from where your body expects it. A plan helps you decide in advance when to sleep, when to nap, when to see light and when to stop caffeine.
Each planner builds a schedule from your own times. Save it or add it to your calendar so the decisions are made before you are tired.
Guides
All guides →- Baby and toddler sleep Sharing the night with a newborn: how to protect one long stretch each A simple way for two parents to split the night so each gets an unbroken block of sleep, with safety reminders.
- Special situations Daylight saving time and sleep: easing into the clock change How to prepare yourself and your children for the clock change, in small steps.
- Special situations Jet lag: how to adjust faster Planning tips from the CDC for crossing time zones, with a focus on light, timing and sleep.
- Special situations Plan your jet lag recovery: a day-by-day approach How to shift sleep and light before and after a flight, and which direction is harder.
- Special situations Shift work and sleep: simple ways to protect your rest What the evidence says about naps and schedules for people who work nights or rotating shifts.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.