26 and my BP is already borderline. Shift work is eating me alive

Our annual staff check-up: 136/88. The doctor said "keep an eye on it", which is what we say to patients when we do not want to have a conversation. I know the reasons. Night shifts, 5 hours of sleep, 4 cups of chai per shift, chips from the vending machine, zero exercise because when. My mother has BP. So did her mother. I have watched enough 50 year olds in the ICU to know where this goes. But knowing is not the same as being able to change a life that runs on a rota I do not control. Any healthcare workers who got their BP down while still doing shifts?