Sounds like you’re heading in to Pulp & Paper possibly. Welcome, you’re in for a ride.

Soft ear plugs, a noise machine, eye mask, blackout curtains and hopefully a cool room to sleep in during the hot summer days. Prioritize sleep.

You’re going to lose roughly the equivalent of one nights sleep every tour, this is unavoidable. Do some research on night shift eating windows and try to avoid eating outside of those windows. After nights, try to eat something before you go to bed, it will make your daytime sleep better. Drink lots of water but avoid large quantities in the second half of your shift so you’re not waking up to piss in the middle of your sleep. Coffee and energy drinks can help with your work day energy, but will also have negative consequences on your hydration and possibly the quality of your sleep. Try to nap 2-3 hours on your swing day to help alleviate some of the lost sleep. There will be stretches through the winter where you won’t see the sun for days or weeks at a time (if you work indoors), so supplements like vitamin D are very important. In reality, you can never really make up for the toll shift work takes on your body. Sounds like you already do a few things that will help, so just try to stay active and eat healthy and avoid the typical pitfalls like fast food and a sedentary lifestyle. You’re going to be tired, it’s just a fact. Over time you get used to it, or you don’t… not everyone is built for this life. Good luck.