I’ve been doing the 4 on-4 off 12 hour shift pattern with each alternate 4 shifts on nights, for 3 & ½ years and still not found a consistent way of easing off the night shift. One thing I try and do is have something on the day I finish nightshift, have a maximum of 4 hours sleep then go to the gym, go for a few beers with my mates, see my family, something – anything……… Totally agree it not only screws you up physiologically but is a social nightmare, my friends are now used to me asking them what day it is, not the date but whether it is a Monday, Thursday or Saturday.