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One suggestion I can make is go straight to bed after your shift.
Don't dick around and wait til later cuz the world only gets lighter and louder as the day goes on. And your body's internal clock can only be set with routine. That's the easiest routine to work with.
As far as your diet, you can't be lax on it. If you're sleeping enough, you'll pack on the pounds. If you're not, you won't gain much weight if any, but you'll feel like shit.
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