Brief Answer:
You can reduce meals size and split them into five portions

Detailed Answer:
Hi! Welcome to health care magic!

Normally a fine balance of circadian rythm aka day and night cycle is maintained by an hormone called melatonin which keeps essential changes on physiology with respect to day night cycle. Similarly glucocorticoids and other hormones cycles and there secretions varry with day and night and thus giblving a peculiar rythm and equilibrium. Thought when in certain unavoidable circumstances if it needs to be revered it takes few weeks for the body to adopt and cording to the new cycle.

You are into such circumstances where you have to adjust accordingly and there is no other way around.

I would suggest you to split your meals into five times but reduce volume and content of each meal. You can take a light breakfast before going to sleep in the early morning and then you can complete 7-8bhours sleep with waking up around 5 and getting a medium sized meal followed by snacks around 9-10. That will spare you with enough calories to enjoy the luxury of food, in the midnight and early morning late nights meals without fear of over eating .

For exercise, most suitable time would be after waking up in the evening just before sunset and that way you will get to be fresh and also be able to meet your domestic life and responsibilities, after exercise till resuming duty hours at night. With minor changes, you can modify this rough schedule according to your timings.

Hope this has answered your query. If you dont have any more questions, please close the discussion. You can also reach me directly through my profile in future, in case of any more questions. Regards.

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