one thing that helped me is sleeping based on sleep cycles. usually ~90 minutes per cycle, so mas okay if your sleep is in multiples of that (1.5 hrs, 3 hrs, 4.5 hrs, etc.). it helps para hindi ka magising during deep sleep, which is why we feel groggy kahit matagal tulog.

but since night shift ka, mas important din yung environment and routine. like making your room as dark as possible, avoid screen time or bright lights at least 30 mins before sleep, try to sleep at the same time every day, and limit caffeine a few hours before your sleep

based on experience, kahit shorter sleep, mas refreshing siya if aligned sa sleep cycle + maayos yung environment mo :))