I've found that fairly ineffective with my condition (delayed sleep phase disorder). There's not much improvement at all when I'm working out regularly after work / on weekends to when I'm only doing it occasionally.

But then again, I'm fairly active at work (have to go up and down stairs between my office and the lab dozens of times a day, standing lab work, walking out to the warehouse to get parts, etc. which actually adds up to quite a lot, even if it's not very strenuous) so maybe if I just sat at a desk all day it would be a lot worse.

I went to a sleep specialist for delayed sleep disorder. He told me to take 1mg of melatonin about 6 hours before bed, and to wear sunglasses at night when around lights.

which also takes time, which you don't have enough of, which is why you were staying up late in the first place.

having kids basically just makes life impossible and painful.

Physically exhausting yourself doesn't actually take too much time -- do intervals at max exertion. If you take 'max' literally, you'll be exhausted after 10 minutes.

I got one of those bike-like thing to put under my desk. Initially for work but that wasn't working so now it's at home. I haven't been great about using it often but it is easy to use while playing games like I would anyways. It might not be terribly efficient or anything but it's something.

You don't have to dedicate 1 hours of your day to this. Take the stair, walk/bike around, do some light gardening, ect. All small everyday stuff that exercise your body - and it works.

can you take a half hour to do a workout in your lunch break?

Which type is more effective? Cardio or strength

The most effective method is something like high-intensity interval training. You need to stress your CNS to some degree. Low-intensity cardio is going to require a lot of time (like an hour 30 or more). Strength will require several, consistent big lifts and can be hard to work at home.

Buying a kettle bell or stationary bike and doing HIIT can wear you out in <20 minutes.

How many days do you do this per week? for me, everyday would totally wear me out and be unsustainable.

The point is to do is to be worn out. Initially, you start with 3 days a week. As your body adapts its energy levels you increase. I ride 20 miles a day on a bike (10 to work, 10 from).

On weekends I ski moguls for 6+ hours in the winter and hike 12ish miles in the summer.

The only time I feel a lack of energy is when I _stop_ regularly working out. You can be very efficient and get the same effect doing 20 minutes of HIIT. When the weather is marginal or I just don't have time that is what I do.