night duty-how do I stop feeling so jet lagged all the time?

[brimfull]

I only do 2 nights a week and have only been working since beginning of feb.
I finished work wed am ,slept really well wed night but today am exhausted.Last week I found I couldn't get to sleep on my nights off and ended up feeling knackered most of the time.

Is there a way to combat this? Not sure I want to feel knackered all the bloody time tbh.

Is it better to do nights separately?

we did have any "official" break - had to do hourly checks (more frequently if someone was ill.....most of the time) and could take coffee/cigarette break "if there was time"