India's first health platform for shift workers

Your body has
been paying
for your shifts.

7 years of nights, rotations, broken sleep. The weight, fatigue, BP — it's not aging. It's shift damage. And it's reversible in 6 weeks.

Start recovering today See the program

5 shift workers, 6 weeks Avg 3.8kg lost · PSQI sleep score +4.2

After 6 weeks

+2.5 hrs

Better sleep quality per night

PSQI score improved 4.2 pts

The real cost of shift work

Your body keeps score.
Year by year.

This isn't a scare tactic — it's documented biology. Circadian disruption damages your metabolism, cardiovascular system, and mental health in a predictable, measurable sequence. Every app built for 9-to-5 workers completely ignores this.

Read the science →

After a 12-hour night shift The fatigue you see isn't just tiredness — it's biology breaking down

Year 1–2

Sleep disruption begins

Circadian rhythm shifts. Sleep quality drops even on off days. You feel never fully rested — but write it off as stress.

Year 3–4

Weight starts creeping

Cortisol spikes at night. Insulin sensitivity drops. The same food now adds weight you can't explain. Metabolism running backwards.

Year 5–6

Energy crashes, BP rises

Afternoon energy crashes are now standard. Blood pressure is borderline. Doctor says "reduce stress" — but the shift IS the stress.

Year 7+

Metabolic syndrome territory

3.6% of shift workers in their 30s already have full metabolic syndrome. That number hits 31% by age 40. This is what 5to9 is built to prevent.

The 6-week program

Built for shift workers.
Not adapted for them.

Every other wellness platform takes generic advice and says "this works for night shift too." We built from scratch — using circadian biology, Indian foods, and shift-specific protocols.

😴

Pillar 01

Circadian Sleep Reset

Custom sleep schedule per rotation. Light management, blackout protocol, caffeine timing, strategic napping — built around your actual shift hours. Not generic "sleep at 10pm" advice.

🍽️

Pillar 02

Shift-Timed Indian Meals

Pre-shift (6pm), mid-shift (11pm), post-shift (7am) meal plans with real Indian foods. Dal, roti, poha — timed to your circadian window. Specific 2am hunger protocol.

⚡

Pillar 03

In-Shift Energy System

15-minute in-shift exercises. Strategic caffeine protocol. Breathwork for alertness. Fixes the 3am crash without relying on chai every hour. No gym needed.

💓

Pillar 04

Metabolic Recovery

BP management, insulin sensitivity, cortisol regulation. Targeted interventions from circadian biology — not generic "eat less, move more" advice that ignores your biology.

💬

Support

Daily WhatsApp + Weekly Calls

Someone awake when you are. Daily check-in messages. Weekly 1-on-1 video calls scheduled around your shift. Real accountability from someone who has lived it.

📊

Measurement

PSQI Sleep Tracking

Start with a baseline sleep score. Track improvement weekly. See the numbers change — not just feel them. Evidence of your recovery, not just motivation.

See the full 6-week breakdown →

What you get

Everything in the coached program

One-time investment. Lifetime access. No subscriptions.

✓

Custom Shift Meal Plan (PDF)

Timed to your exact rotation with Indian foods. Pre, mid, post-shift meals.

✓

Circadian Sleep Protocol

Your personal blueprint — when to sleep, wake, use light, cut caffeine.

✓

Daily WhatsApp Check-ins

Real-time guidance. Someone awake when you are, every shift.

✓

Weekly 1-on-1 Video Calls

30 minutes every week, scheduled around your shift hours — not 9-to-5.

✓

PSQI Sleep Score Tracking

Baseline + weekly measurement. See your progress in real numbers.

✓

In-Shift Exercise Plan

15-minute routines for plant floors, hospital corridors, BPO workstations.

✓

Chronotype Assessment

Understand your body clock. Identify your social jetlag gap. Fix the root cause.

✓

Shift Worker Science Guide

The complete research — explained in plain language, not academic jargon.

✓

Lifetime Circadian Blueprint

After 6 weeks you keep your blueprint forever. One cost. Permanent change.

Real results from the pilot

5 shift workers. 6 weeks.
Measured before and after.

★★★★★

"Mujhe lagta tha yeh sab normal hai shift ke saath. Just changing my meal timing completely changed how I sleep on off days. Haven't woken at 3am randomly in 4 weeks."

−3.5 kg +2.5 hrs sleep PSQI +5

Ravi S.

Plant Operator · NTPC Darlipali · 8 yrs shifts

★★★★★

"The 7am post-shift meal plan was a game changer. My cortisol isn't spiking anymore. Lost 4.2kg without counting a single calorie. BP went down 8 points."

−4.2 kg BP −8 pts PSQI +4

Priya M.

Night Shift Nurse · District Hospital · 5 yrs

★★★★★

"Every fitness advice was useless because it assumed I sleep at night. This program finally understood my schedule. The caffeine cutoff alone saved 3 weeks of bad sleep."

−2.8 kg −60% crashes PSQI +3

Arjun K.

BPO Tech Support · US Night Shift · 3 yrs

See all 5 pilot results →

Nikhil Tank Engineer · NTPC Darlipali · 7+ years on rotating shifts

The founder

Built from the inside.
Not a boardroom.

I'm an engineer at NTPC Darlipali — a 2,400 MW power plant in Odisha. I've been on rotating shifts for 7+ years. The weight, the broken sleep, the borderline BP — I lived all of it.

Every fitness app I tried assumed I wake up at 7am. None understood 2am hunger. None had a meal plan for someone finishing a night shift at 6am. So I read the research — and built what didn't exist.

5to9.fit is built for the 25 million shift workers in India that every wellness platform has completely ignored.

Years on rotating shifts at NTPC

NTPC

Darlipali, Odisha · 2,400 MW plant

25M

Shift workers this is built for

6 wks

To see measurable results

Read my full story →

Simple pricing

One-time. Transparent.
No subscriptions ever.

Self-Serve

^₹1,500

All guides and tools. Lifetime access. Start today.

Shift-timed meal plan (PDF)
Sleep protocol for your rotation
Circadian blueprint guide
In-shift exercise plan
Shift worker science handbook

Get the guides →

Your body hasbeen payingfor your shifts.

Your body keeps score.Year by year.

Built for shift workers.Not adapted for them.

Everything in the coached program

Custom Shift Meal Plan (PDF)

Circadian Sleep Protocol

Daily WhatsApp Check-ins

Weekly 1-on-1 Video Calls

PSQI Sleep Score Tracking

In-Shift Exercise Plan

Chronotype Assessment

Shift Worker Science Guide

Lifetime Circadian Blueprint

5 shift workers. 6 weeks.Measured before and after.

Built from the inside.Not a boardroom.

One-time. Transparent.No subscriptions ever.

Stop waiting for itto get better on its own.

Your body has
been paying
for your shifts.

Your body keeps score.
Year by year.

Built for shift workers.
Not adapted for them.

5 shift workers. 6 weeks.
Measured before and after.

Built from the inside.
Not a boardroom.

One-time. Transparent.
No subscriptions ever.

Stop waiting for it
to get better on its own.