Antiwork

Haven't got any papers or posts for you, but I've been working night shifts for 5+ years now, and got some experience and I've talked to doctors and nutritional experts about getting through night shifts in a healthy way. Take it as anecdotal advice, and do some reading and testing yourself. Everyone I work with has kind of their own way of managing their daily routines, so I believe this is an issue that needs a somewhat individual approach.

• try to reduce stress and prolonged hard physical work. Your body probably knows it's night, and you should try to accommodate this by taking it easy.
• wear sunglasses if the sun is up at the end of your shift/on your way home to increase your body's production of melatonin (sleep hormones). You can also try melatonin supplement if you struggle to fall asleep.
• sleep in a dark and quiet room, and aim for at least 8 hours of sleep. Your sleep quality is most likely worse during the day, so don't skimp on the amount of sleep
• try not to eat foods with lots of carbohydrates (pasta, bread..). Eating too much carbs will upset your metabolism and will make it harder to fall asleep.
• Have a sleep schedule, and stick to it.
• drink water during your shift. Try to avoid coffee or energy drinks.

Lastly, exercise to keep your body heathy. And eat healthy foods as well. Working night shifts isn't good for your health, so try to compensate by having a healthy lifestyle. Listen to your body. If you can't handle working nights, I strongly recommend finding something else if that's an option for you.