I'm not sure that ours will help, but E has dinner with us, then a bath or shower around 7pm, we have a cuddle and play in the nursery away from all tv and crazy ness and then she has milk, grobag and into bed with her white noise app if she's still awake ten mins later, same for dummy..
Re the stuffy nose, have you tried a humidifier, or a calpol plug in, suitable from 3m? I thought Es stuffy nose was one of those things but my cousin, who's daughter is also lactose intolerant has the same so I wondered if it was related. I also put s futile balm on my chest when I'm feeding her the last bottle so she can breathe in it then too.. She'd lick it off herself so don't put it on there unless absolutely desperate haha. Otherwise told snuffle balm on their feet too.