How to get more quality time out of the day

Lately i feel like i've been getting no more than 4 or 5 hours of quality time out of the day. Sleeping late, waking up kind of early (9 am) doing some work (9-12), than taking a big fat nap because im sleepy from like (12 to 5), waking up at like 5 or 6 then working from 7 to 10 and then pushing myself until 2 am again(losing all quality bc im sleepy and hating myself) then is the same all over again the next day. Any tips on getting more quality time? how are your schedules looking in order to take the maximum out of the day?