If you get off work after ten o'clock in the evening, you'd better not eat, take a bath and rest, and try not to fall asleep more than 12. You can get up early and do more exercise during the day. If you are not far from the company or walk after getting off the bus, you can get off a few stops in advance and choose to ride a bike or walk to the company to enjoy it, which will increase your exercise opportunities. Try to eat less greasy meals and try to have a light diet for lunch.