I have my kids do quiet time every day. As far as enforcing it, if you do TV at all you can always take that away for the day if they come out of quiet time. This sucks for mom the first few times, but if you work it into your day every day they get into the rhythm much much faster than you might think. But you do have to be consistent with it. I also found it helpful if I was doing something REALLY boring during that time so they were not keen to join me (I suggest at first you just nap). Then, once we had it firmly established, I watched my shows on DVD while folding laundry during quiet time as my mid-day break. I started with just a half hour quiet time and worked it up to a full hour.
My kids used to go to bed late and get up early. I read a bunch of books on the subject and decided on the following plan that really worked for us:
if your ds doesn't fall asleep until 10:30, don't start bedtime until 10:00. Make it short and sweet. Bath, teeth brushed, quick story, into bed, lights out (stay in there on a chair if you want). I did that for a week. Then the next week I moved up the start of bedtime to 9:45 with light out at 10:15. I moved it by just 15 minutes a week over SEVERAL weeks. Believe it or not, I got from a 10:00 bedtime all the way to a 7:00 bedtime. I found out that if I moved it earlier than 7:00 they got up earlier than they used to. So 7:00 it was. But if they need to stay up til 8:00 to see dh, then 8:00 is still plenty better than 10:30.
I also bought a lamp that comes on gradually (but any cheap timer for a lamp will work) and set it to the time that they were allowed out of their rooms. If they woke up before the lamp came one, they had to stay in their room. Which eventually led to them sleeping in a bit more.
I think if you consistently address those two things your life will become much much easier! Imagine a one hour break all to yourself in the middle of the day, plus plenty of adult time in the evening AND still time for a full nights rest. Sounds like heaven! It was hard to get there, but oh so worth it