It is more important to get up at the same time than it is go to bed at the same time. This is information I learned from a Neuro Rehabilitation sleep specialist. Wake up sets your go to sleep time. She told us to focus on get up time and let go to sleep time (sleepiness) come more naturally. You should be getting up at the same time every day of the week. No sleeping in on days off unless that staying in bed in the morning is due to bedroom activities. Those bedroom activities would be better before going to bed. But, you should wake up at the same time.

I have horrible tinnitus, louder than my laptops cooling fan and most ambient noise. I do better with the tinnitus that my wife's occasional snoring so I keep ear plugs handy. It takes work to learn to ignore tinnitus.

There are two issues, sleepiness and tiredness. Sleepiness is a brain issue. Tiredness is a body issue. Exercise can help with tiredness but not sleepiness.

Mild physical activity will temporarily reduce or overcome tiredness but it will not affect sleepiness. Intense activity can release adrenaline that can disrupt sleepiness.

I never realized sleeping was so complex but for an injured brain, it becomes a critical issue.