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Evidence-based articles on shift work, sleep science, and how to use ShiftSleep to its full potential.

Circadian science April 28, 2026 · 10 min read

Why Your Body Never Fully Adapts to Night Shifts

The SCN, melatonin, phase-shifting rates, and why permanent night workers still show only 2–3 hours of circadian adaptation. What the evidence says you can actually do.

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Topics we'll cover

Circadian rhythms explainedWhat is the ESS score?What is the ISI score?Shift work & cardiovascular riskHow to use a sleep diaryChronotype and shift toleranceNight shift nutrition guideCaffeine timing for shift workersHow to talk to your doctor about fatigueSleep debt: what it costs and how to repay it