How to use this result
Shift work makes light timing practical rather than aesthetic. The plan focuses on the handover between work and protected sleep: what happens on the way home, how quickly the room becomes dark, and when wake light should start the next day.
The planner avoids heroic routines. A safe commute, a boring route home, a dark bedroom and one wake anchor are usually more useful than a long checklist that collapses after two shifts.
Treat it as personal routine planning, not medical sleep treatment.
Best use
Run the tool, choose one change, repeat it for two or three nights, then compare the room notes. A repeated pattern is more useful than one perfect-looking number.
