As a way of breaking this cycle, I've recently been considering going to bed earlier (e.g. 9-10pm), and then getting up at 5-6am, BUT with the proviso I can do whatever I want between 5 and 8, with no pressure to be productive (e.g. binge on Netflix for 3 hours). I just need to convince my wife to do the same :) Has anyone tried something like this?
Tried this once. Wife noticed me get up and decided to start her day earlier. Youngest child heard me and ended up on my lap while I was trying to work.
I went back to my usual staying up until 2am or so. Virtually zero chance of getting disrupted then.