I mean, there's other sources of caffeine. Assuming you're not drinking caffeine, then that's not disrupting your sleep.

As for food, like I said - our lives aren't always conducive to healthy habits. Working third shift is bad for our health, but sometimes it has to be done. If possible, a meal with protein and fiber will help keep you satisfied longer. Potatoes are good for that too. If I'm still hungry before bed I try to eat something easy like a protein shake, piece of cheese and a handful of crackers. The idea is really just to not eat heavy too close to going to bed, as it's disruptive to sleep.

Another classic also is "make sure your bedroom isn't heated up" as well as "avoid noise".

laughs in climate change and apartment building

Next summer I'm planning on visiting my niece who lives in Finland. I fully expect to destroy my routine lol.