Different for everybody as the answers here show. There's no right or wrong way, just what works for you, and you'll only find out by trial and error.

For me - no eyeshades and no earplugs necessary. Sleep when I'm tired no matter the time of day or night on my watch. It won't be a great sleep so I can still drop off at a normal hour at my destination, but it'll be enough I won't fall asleep with my head in the soup at lunch.

I've never felt the lethargic feeling for days or wobbly legs and cloudy head that some people report.