1. You start exercising at 8: 30. I suggest you add some carbohydrates and protein from 7: 00 to 7: 30. For example, an apple+a small glass of milk+1 slice of whole wheat bread can help you achieve a better state in training.
2. Supplement protein and proper carbohydrates within half an hour after exercise, such as a large box of yogurt +2-3 slices of whole wheat bread+a little honey, to ensure rapid recovery and help sleep.
In fact, the above two points only advance your midnight snack and divide it into two supplements, one before training and one after training. These two meals are very important! Everything in the example is easy to get and not expensive. Whey protein powder can be supplemented appropriately if conditions permit.
There are some suggestions: appropriately compress your training time to 3/4 before, and get more rest time while improving your intensity.
In this way, you can have the last meal before 10: 30, and the last meal is much less than before. You can sleep before 1 1: 30!