Hello, my dd is just coming up five months. I take your point about the overtiredness! I think it comes down to recognising when they are getting tired so that you can create the right environment for them to sleep. Sometimes I have recognised sleepiness too late and had a narky dd for the rest of the day and it has affected later naps and mood winding up with an exhausted me! Personally I don't like cry it out method.
I don't know if it helps but this is what works mostly for us:
7am wake, breastfeed, change, get both of us dressed.
Play on floor until just before 8.30am then move to rocking armchair with dd. When eyes start to close/heavy, transfer to cot for sleep. Some grisslyness/wingy cry for half a minute on transfer to cot but walk away and leave to fall asleep. Naps typically for hour to hour and half. I use this time to get ready to go out door or do housework.
10am bottlefeed, 7 oz.
Go out visiting or running errands.
If not slept in car or pram then look for sleepy signs at around 12.20.
Usually naps half an hour midday - use time to grab lunch or cuppa.
1pm bottlefeed, 7oz
If at home play on floor until 2.30pm, move to rocking chair for calm quiet play and transfer to cot for sleep. Or if I have energy go out walking at this point. Usually naps for hour to hour and half.
4pm bottlefeed, 7oz
Play until 6pm, get dinner in between.
6 - 6.30pm bath or top and tail and put in grow bag.
7pm breastfeed then bed.
Such is life, things don't always go exactly to plan. You can't stay chained to the house! Sometimes dd wakes at 6am and I have to bring forward an hour, adapt etc. but so long as she gets first nap in, it doesn't matter too much if napping goes to pot for rest of day!