If you are going to do this permanently, you'll figure out what works. Here's what works for me. I work 7p-7a on Sat, Sun and Mondays.
I drink a lot of caffeine, but never any after 3am. I switch to PG tips decaff (best black tea out there, tastes like the caff version) and have some fruit after 3. I rarely drink anything after 7am ( I usually go to sleep around 9 or 10am). If I get up to pee while I'm sleeping during the day, I can't go back to sleep.
For sleep, I use ear plugs. Sometimes they do hurt my ears, but I'm getting used to it. There are many different kinds of ear plugs, though, so I think you may need to experiment a bit here. Some are "foamier" and softer than others. Also, there are the waxy kind--they may not hurt as badly.
For sun, this sounds crazy, but I sleep with a thin, long sleeved t-shirt tied around my head. It doesn't let in ANY light. I also sleep with my head partially covered by a feather pillow. I CANNOT sleep well during the day without these things.
For sound, I'm lucky. The earplugs work well, and our bedroom is an addition to the house--so there is a brick wall in between me and the rest of the house. In the summer when everyone is home, I also use a fan to drown out noise. You might consider getting a white noise machine, playing cds that are only soft, unstimulating music. If there are other rooms in the house for you to sleep, you might consider it. I used to work with a chick who slept in their safe room--it was some unfinished room in the basement that had concrete walls and a fireproof ceiling, where they stored documents, it was tornado and fire proof, etc. She slept on an air mattress in there, and said you could have dropped a bomb on the house and she wouldn't have worken up. One of my other friends used to sleep in their camper during the mild times of the year.
Finally, the family has to realize that YOU NEED TO SLEEP. When I'm sleeping, there are no play dates that occur in the house. If they do, they MUST be quiet. The kids and the hubby know and respect this--but sometimes they just forget. A couple of times of me coming out of the bedroom with tears of exhaustion and frustration when hubby was cleaning to music with a heavy bass beat, or the kids were being crazy were enough for them to realize how they impacted my sleep.
I find that the more I exercise, the better I sleep. Not that I have been great about it, but I think that if I'm physically tired and in good shape, my body just adjusts well.
Good luck!
