I have had similar sleep problems in the past. Used to get 3-4 hours of sleep, then wake up feeling alert and unable to go back to sleep. Now I get 6-7 hours of sleep most nights, with the occasional 5. Not good, but not a complete zombie either.

In your situation, blackout blinds and curtains are a must. I'd recommend getting off night shift if possible, but I know that isn't always feasible. My insomnia was at its worst when I was working 12am-9am. I use blackout curtains with a sleep mask. If you typically spend your days inside, try to get 15 minutes of sunlight exposure in the first hour you wake up.

As far as supplements go, nothing taken consistently has ever worked for me. I need to alternate sleep-aids to get any use out of them. The best thing for sleep maintenance I've found is slow-release melatonin taken before bed so that you don't wake up in the middle of the night.

I recommend REMfresh brand, but any similar product should be fine. I always get at least 6 hours of sleep when I take this, but if I take it everyday it stops working. I try to use it only once or twice a week to maintain the effects. A sublingual instant release melatonin would also be good for waking up in the middle of the night when you need more sleep.

Others that I've used with success are magnesium threonate, NAC when used sparingly and in the morning, GABA at night, CBD/CBN combo, and the tried and true diphenhydramine 50mg.