Time of use is the only sensible option.
On Octopus you want to be on Go between March November and Cosy from November to March.
The precise cut off date depends on your usage and generation but it will be around that point. Just remember, some peak time usage on Go is fine, you don’t want to switch to Cosy until your average import rate goes above 12p/kwh. I stayed in Intelligent Go (compatible charger or car needed) and it was cheaper for me than going on cosy but I have a bit more battery than you do.
(Edit: My average import cost in December and January was under 10p/kwh despite the heat pump on a few days hitting >25 kwh use for the day.)
Go has 5 hours cheap overnight and 15p export. Charge your battery to full daily and maximise your exports, heat your hot water overnight. You ‘need’ an EV, there are no checks.
Cosy as 3 short periods through the day where you can charge your battery for 12p so you shouldn’t ever use the peak rates. Also heat your hot water overnight but you can also top it up during the day for cheap if needed.
Other providers have similar tariffs except Ovo here it’s only the energy car or heat pump uses which is cheap, not your whole house.
Edit2: The benefits of octopus is you can switch tariff every 30 days, other providers like Eon are more restrictive.