People with long shifts who don’t get home until late— how do you actually go to bed early enough?

I work in healthcare and don’t get home until 7pm. Then I eat dinner and take a shower and finish my daily notes from work. By the time I get a few minutes for myself, it’s like 9-10pm and I want to stay awake because it’s my only free time of the day. The earliest I’ve been able to get to bed is like 11:45 which has been getting to me lately since I have to get up before 6am. I only have to work 4 days a week so it’s not terrible but still not ideal.

So any other workers with long shifts who have been able to stick to a healthy sleep schedule and have any tips?