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First question, who is they?
You need to start tracking the work better. Estimates on level of effort and time commitment needed are a must. If you have solid tracking then you are having a velocity and priority conversation instead of a just get it done conversation.
Super hard saying no, try and escalate to your leadership that you need to get more support or shift priorities for the next week.
Don’t make that the conversation. Reframe it as more of a prioritization question.
Keep a record of your requests for help. Keep being the squeaky wheel. But also set boundaries. No work before 9 or after 5. Bust your ass during the day. Give it a try.