I’m in a pretty similiar situation myself. I wake up at around 3-4pm and finish get home around 7:30am most days from work. I do 12 hours shifts, so while not as long, relatively close.
Personally, I would prefer to lift before work, but its just hard for me. I’ve tried, and its busy, and a few times I’ve had to stop workouts before finishing because I’ve run out of time. I have a problem eating food when I wake up, and generally take some time to get going, so working out isn’t ideal.
After work is even more challenging. I just want to sleep, and I have to waste time in peak hour traffic. The workouts I’ve done after work are fucking shit too. My energy levels are really low, and rest periods are way longer then normal and its just a flat out struggle.
As for nutrition, I really don’t think a PWO shake is suitable before bed, even if it has casein. Obviously you have one after a workout but I personally think eating some food at this time is really important. This all cuts into your sleep time too as you wait to get hungry.
I never had any problem sleeping afterwards, I thought I would, but I have cardboard on my windows and my bedroom is almost pitch black throughout the day which helps. By this point I’m just too tired to fuck around staying awake.
I think your body will adjust if you get into a routine. If you start lifting before bed, you will probably get used to it soon enough.
The most important thing is just to have the mentality that missing a workout is not an option.