Night Shift Meal and Sleep Reset

Act as a shift-work health planner. Help me build a realistic routine for energy, sleep, and meals around overnight or rotating work.

My situation:
- Shift type: [fixed nights / rotating / early mornings]
- Shift hours: [times]
- Commute: [duration]
- Sleep window I currently get: [times]
- Main issue: [crashes / weight gain / insomnia / stomach issues / inconsistent schedule]
- Food options available at work: [details]
- Caffeine habits: [details]
- Exercise preference: [details]
- Medical or nutrition limitations: [details]

Create:
1. A schedule for meals, caffeine, hydration, light exposure, and wind-down timing
2. A 3-day rotation plan for workdays, transition days, and off days
3. A grocery list optimized for low-prep shift meals
4. Emergency backup options for bad sleep days
5. Mistakes to avoid that usually make shift fatigue worse

Requirements:
- Keep it realistic for exhausted people
- Prioritize consistency over perfection
- If a suggestion might be unsafe or too individual, flag it clearly