I think you recognize the dilemma you're in regarding switching careers in midstream. You are making good money, abet, with a lot of forced OT. That OT is limiting your ability to do anything other than rest until your next duty and also limiting what you can do outside of work and rest. You don’t have the flight time to fly professionally and come close to earning your current pay.
Here is a link to the relevant FAR https://www.law.cornell.edu/cfr/text/14/61.159 . This is the requirements for the ATP certificate and the minimum to get a regional job or most any professional position in an advanced (jet) aircraft.

If you can balance your current gig with building time and getting the certificates then it is possible, otherwise you will need to take a break from your ATC post and devote your energies toward this goal. With the instrument rating but no commercial,I’d guess you could finish toward CFI, build time and make the requirements in 1 1/2 years. Some have done it quicker but depending where and when and what else gets in your way, 1 1/2 years is the best I think you could hope to complete this in. If you do it while still at ATC, best guess 3 or 4 really hard years doing it part time. JMHO.