Just saw this Kalgoth. The app didn't send me your response or I just missed it. Either I'm sorry about the delay.
First. WOW! You do have your plate full! I can only hope you've had some relief since this thread was visited by either of us. Is your injury (is it hip or hamstring?) any better? I suppose as I read down it must be the hip. I would say if cycling is injuring your hip you've likely got an issue with fit. If it's an injury from some trauma or due to repetitive stress it needs to be examined by a COMPETENT doc. If you've got major pain issues and all your doc does is write a script GO ELSEWHERE! I'm a big fella, 6'4", 230ish. I ride from 80-150 miles weekly and struggle at times with my hips. My FAVORITE hip pose is Eye of the Needle.
If you notice there is a series of hip poses on the page. Don't let yoga scare you! Just slow down, take it easy and listen to your body. Go back to or find another instructor and tell them your issues and ask them to help you find a short, low intensity series of poses for your specific issues that you can do daily and build up as your body allows. Ask about some simple 'pre-sleep' routines to relax you!
Second. So far as the routine goes I'll be blunt. I take Flexeril and Melatonin nightly. But I also go to bed at the same time every night if possible as well and I read myself to sleep. I get in some nights around 9pm so I watch just a little news, check emails (NO BUSINESS ONES!!) and head to bed. I do these things to disconnect me from the work day. Most anything I do after work is 'same stuff, different day' things. I let the worry of the day stay IN THE DAY. After 6-7pm there isn't much you can achieve business wise in my opinion. If reading is something that relaxes you read things that aren't complex nor need be memorized. What's it matter if you don't remember who Jason Bourne killed the night before as you drifted off to sleep? Everything you eat that's good for you may not taste great and everything you read to help you sleep/relax doesn't need to be the next great American novel.
Third, for now. Get a high quality memory foam bed. No pressure points and no 'struggle' with the bed just to sleep on it as many innerspring beds cause ESPECIALLY with injury's. I can REALLY, REALLY help you there if you need it.
Holler back if this helps or if I can be of any more encouragement. A sleep study may be in the future as well.