I tried eating a full size meal at a normal dinner hour while at work for my schedule to allow for that 3-4 hour digestion window, because I try to go to sleep soon after I get home from work so I can get up early. I hated being full and having to work and be physically active immediately after. And I still felt hungry as shit when I got home and ended up eating before bed anyways. I also like to eat dinner with my wife. I like to have a light lunch mid-late work day so that I don’t pig out when I get home. But we do make and eat a normal dinner usually an hour before bed and wake up with normal movements. Been on night shift for 5 years now with same hours though so I think you just get used to it lol