I used to work night shift sometimes, too (also while working a day shift) I generally ate about 5 smaller meals including a 'night-time main' about 3 a.m. I would go to bed about 7p.m. and sleep for 2-3 hrs before getting up to go to work (Caregiver). My other main night-time meal was right before going to bed. I sometimes ate a hot main for lunch at work (Rest Home). It isn't so much about when you eat it, but that you eat regularly, don't pick mindlessly, and eat wisely. Where it comes to exercise, getting 5 minutes here and 10 minutes there is just as good as going hard-out for an hour. I get the bulk of my exercise by putting my groceries and laundry away one at a time. It works well and because it doesn't seem like work, and also doesn't seem like exercise, as far as I am concerned, this is a win/win situation :-) BECAUSE you work night-shift make sure that you get some walk in outside during the day. This will help with maintaining a Vitamin D level, and it wouldn't hurt for you to ask your Dr to check this level at your next appointment. It may be that you could do with a supplement.