Das Schichtsystem™
Free · Protocol sent immediately by email
The 3-Step
Sleep Protocol
for Shift Workers
What actually helps in the first 90 minutes after a night shift. No guidebook. Three steps. Usable tonight.
00
The last hour of your shift. What to do before you leave — while you're still on shift.
01
Eliminate light — immediately. Why darkness is the only switch your body actually understands.
02
No detour on the way home. Why every minute you don't use closes the window.
03
No big meal. What your body actually needs after a night shift.
You'll get a confirmation email, then the protocol immediately. After that, 14 short messages about sleep, food and energy in shift life — currently in German (an English series is in preparation). You can unsubscribe anytime. More in the Privacy Policy (German).
From Florian Kirch —
11 years of shift work. 12h shifts. Day and night.
This protocol is what I wish I'd had back then.