This site gives really great info regarding rest for shift workers (I do 2 twelve hour days, have twenty-four hours off, then do 2 twelve hour nights then have four days off- there's frequent OT available so I often pick up a couple of twelve hour night shifts as well).
www.canadapost.ca/cpo/mc/assets/.../shiftworkershandbook_en.pdf
....I went to a sleep seminar that had a lot of this info in it, ended up changing the way I sleep for the better.
The Cliff Notes version....
-sleep is in 1.5 hour cycles, you'll feel more rested if you sleep 6 hours than 7 or 7.5 hours instead of 8. I've experienced this myself.
-if you sleep during the day a dark room and "white noise" (a fan, AC, etc.) is essential.
-on my night shifts I'll use my last break (we get two 30 minute breaks) to "nap" for 20-25 min. It recharges me and gets me through the next four hours- if I miss the nap that last few hours is a struggle.
-I love my coffee but its not a shift workers friend- it will f**k you up later when you're trying to rest. Apples are better for you, they're little energy bombs that give you the alertness you need and don't mess you up later. I usually pack three or four in my lunch bag and munch on them right at the start of shift, at the end of my breaks, and a spare just in case.
-drink lots of water (I usually drink 3-4 litres during a shift)- it helps to keep you refreshed and alert. Stay away from "energy" drinks, pills, etc.- they will f**k you up. They're like an anchor dragging you down.
