Night shift

I have been working night shift for about 7 years. Wow, I found that my body is very tight, I think I have to do something, if not the life might be shorter.
Now, I am thinking why my body is so tight now,
Firstly Body never has sufficient rest. The resting time is after work after 10am, the body never go for the normal process of clearing toxins.
Secondly less exercises and drink too much coffee.
Thirdly too many Internet activities.