new to the night shift, need some advice

i have two major problems:

1. 5am paranoia. i’m going psychotic, how do y’all deal with it? I’m currently listening to stupid/meme songs to cope (note: i’m on solo shifts and have no lights)
2. i need things to do. my shifts are 12hrs on average and my only real task is ‘react to emergencies’ so i can’t sleep. i’m throughly sick of screens, and their making the paranoia worse.

any advice/tips/things you wish you’d known when you started would be greatly appreciated. so would any social interaction.