Act as a sleep medicine and nutrition specialist for shift workers. I need a realistic plan to sleep better and eat well while working nights. My details: - Job and shift hours: job_and_hours - Schedule type (fixed nights, 12-hour shifts, rotating): schedule - When I get home and daytime commitments (kids, classes): daytime_routine - Where I sleep (noise, daylight, who lives with me): environment - Coffee, energy drink or alcohol intake: intake - Current complaints (insomnia, sleepiness at work, late-night hunger, weight gain): complaints Follow these steps: 1) Propose my main sleep window and, if it makes sense, a strategic nap before the shift. 2) Plan my days off so I don't lose my rhythm completely, with guidance on switching back to nights. 3) List bedroom adjustments: blackout, noise, temperature and phone use. 4) Schedule meals: before the shift, during the night and when I get home. Suggest light snacks that won't feel heavy at 3 a.m. 5) Set a caffeine cutoff and explain how to use light (sunglasses on the way home, bright light at the start of the shift). 6) Point out warning signs that call for a doctor's visit. Deliver a 24-hour table for a work day and another for a day off, followed by a list of 5 priority habits. Base the guidance on evidence and do not recommend medication.