Three PDF guides written in Nina's voice: a 30-night plan to rebuild your sleep, trip cards for jet lag, and a toolkit for people who work nights. Each one is built around a few signals your body clock responds to: light, wake time, caffeine, food and the hour before bed.
Printable PDFs with plans, checklists and log pages you fill in yourself.
Each night adds one change and keeps the ones before. You start with your Night 0 numbers and move through four stages: Anchor (wake time, morning light, earlier caffeine), Runway (a wind-down routine), Room (dark, cool, quiet) and Load (food, drink, movement and naps). A two-minute morning check tracks how rested you feel, and on Night 30 you compare your own results.
Work out your direction, count the hours and pick your card. There are twelve trip cards, from short trips and east or west flights of 1 to 12 hours to red-eyes, midnight delays, arriving straight into a big meeting and flying home. Six rules, including light, local time, caffeine and naps, plus the checklists Nina uses in hotels and departure lounges.
Schedule templates for fixed nights, 12-hour nights and rotating shifts, where you fill in your own times. Seven rules for night workers, a plan for switching back to days, a blackout checklist for your bedroom, word-for-word scripts for the people you live with, a door sign, tips for getting home safely and eating on nights, and logs to learn your own pattern.
The same PDFs, together for less. You get every guide in the bundle as a separate file.
All prices in US dollars and include any applicable taxes.
Nina Cole is a fictional character created with AI. In her story she is 35 and spent six years on rotating shifts as an air traffic controller, until her sleep fell apart. She rebuilt it by testing one change at a time and writing down what happened, including the changes that did nothing.
Her story is a story. The guides are built on common sleep habits and body-clock basics, written in her voice.
Not medical advice. The guides are general information for adults. They are not a treatment for insomnia, sleep apnoea or any other condition. If your sleep problems have lasted months, or you snore loudly or stop breathing at night, please see a doctor.
This store is run by Marcos Cesar Barbosa Ribeiro, Brasília, Brazil, an independent creator.
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Last updated: October 20, 2026
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Last updated: October 20, 2026
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Data controller: Marcos Cesar Barbosa Ribeiro, Brasília, Brazil.
Last updated: October 20, 2026