In order to get a good solution to your problem, you need to understand the cause-and-effect phenomenon. If you work out for a positive effect you have to go back towards the cause. If you are not going to bed before 10 pm, you won't be able to sleep at 10 pm. You'd better modify your daily routine. Try to get up before the Fajar prayers and not go again back to bed before spending your morning time to have some activity like reciting Quran, doing exercise, or studying etc. Further you don't have a nap in midday. You spend some of your leisure time in playing any outdoor game.