I would like to improve my sleep. i work 12hour split shifts 7days a week. morning start between 6h and 9hto14h try nap then evenings from 17h to +-21h30 then get home chat to fiance, hyped up from work i watch a series, bad i know.

Routine: Make your schedule as routine as possible , avoid bright lights with in the hr before sleep-wear sun glasses on the drive home . Go to bed as soon after getting home as possible ,1/2mg melatonin 1/2 hr prior to sleep may help(made by the pineal gland and helps you go to sleep when it is dark- OTC)optimize sleep environment , cool, quiet and dark. Bright light(light box) upon arising also may help