Best practices: Night shift and life cycle

Over the next few weeks (and indefinitely I should say) I’ll be covering night shift at my project. I had to do this for couple months last year and realized that it messed up my diet and workout pretty bad, main reason is because I did not have a consistent schedule of sleep, meals, etc.
I was wondering if one of you construction junkies who has a lot of time on nights had something figured out that works well for them and can pass an advise to a fellow constructor. 1- Night shift 9PM-4AM 2- I like to be on site 30~45 min earlier to go over work and safety plans with the guys. 3- I live about 20 min from site 4- I still need to swing by the job during the day to work on admin related things and communicate with the day folks. In your experience, when is the best time to get 6 hrs of sleep? Right after the shift ends or work through the morning hours and workout and go to bed at noon? And when do you think is the best time for a main meal? Sorry for the long post, but I am in bed unsuccessfully trying to get some sleep

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