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What you mention would be long days, but each days has 24 hours in it. And it's just our own business how we allocate our time when we're not working. It sounds like the problem must be too many demands at home. I suppose you could find part-time work which would leave more time to sleep, but that may not work out economically.
I don’t see any other way of managing the free time outside of work. A lot of things need to be done. Chores, cooking, maintaining hygiene, taking care of baby, etc.
It's doable if you plan properly, although admittedly much more difficult if your work day starts at 7 AM instead of 9 AM. The key to good sleep for me is working out during the day so I'm physically tired at night, eating healthy, avoiding alcohol and screens an hour before bed. I've also started taking melatonin 30 minutes or an hour before bed and it's been a big help.
You take melatonin every night?
OP, you need to tell us what you’re doing now so we don’t suggest something you’re already doing. What are you doing now to improve your sleep hygiene? Or your end of the day habits before you go to sleep?
I just doing all the required stuff and no more. Dinner, chores, hygiene, etc
I have the same work hours. Organize your home responsibilities so you can sleep 9pm-6am, and start again. That simple.
How long is your commute to work?
6-7 hours a day for sleep, zero alcohol on days you want to sleep well, consider melatonin or sleep enablers like REM microgel or Som Sleep, no devices 30-45 mins before bed, soothing white noise during sleep, etc. It's hard to do it all, but it pays off.
I wish! But he is worth it. Hehe
Go easy on the melatonin because it should be very low dose. Do everything you can before taking something to assist. Long-term use of that and high doses can impact dementia.
Try to reframe your preparation for bed as your routine/hygiene. Skin care program, shower, if needed, or wanted, brush your teeth, get in your pajamas, etc., that can all be reframed as part of your process.
Make sure your room is dark and cool around 65°. That is the best temperature to fall asleep to your body has to drop about 2° in order to kick in to sleep. Do you have trouble falling asleep? Do you have trouble staying asleep?
Start following sleep scientists on IG, they’ve helped me immensely with my hygiene and my sleep process. If you have a tracker, use it.