Hi Kaz, What a pain!
Do you have any kind of night time bed routine going?
For example, ours is usually a bath, then put on jammies, the then tidy up their toys, then have some stories, and then settle into bed and kisses etc.
I know that a bed time routine really works for us and that we have more problems if we haven't put them to bed quite right!
I hope you find something that works for you, poor sleep and not enough you time is really hard, esp when you are working too, Hugs.