Look into HIIT. High intensity interval training. Very tiring but without much time commitment. The idea isn’t so much to get tired once and then recover, but

Look into HIIT. High intensity interval training. Very tiring but without much time commitment. The idea isn’t so much to get tired once and then recover, but to consistently push your body so that you are tired and sleep well. This means lifting weights 3/4 times a week, running HIIT, rowing, etc. Not just a long bike ride for a few hours. It’s not something that will fix your issues overnight.