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Do you have a regular schedule? Meaning do you work around the same time every day and do the same stuff at the same time of day every day? The reason I ask is that I have suffered from insomnia most of my adult life. I had pretty much the same problem as you for a long time. I would stay up until 4-5am then sleep until around 11am. I was tired most of the day then around 4pm I would fall asleep for about 45 minutes. At 3am I would be tired and ready for bed then get into bed and be wide awake so I would toss and turn until around 5am. I have finally gotten a hold on it once I was able to define what my trigger was. If you can figure out what triggers your sleep problem you can fix it.
A doctor actually suggested something to me that worked like magic. When I am having a bout of insomnia I change my entire routine. I set the alarm for 7am and get out of bed. I go to the gym right when I wake up, take a shower have breakfast and get busy working by 9am. I force myself to stay awake. I even read different books and listen to different music than I normally would. Do a complete 180 on my normal routine. Then when about 10pm rolls around I'm beat and ready for bed. After 2-3 days of this I am into the new routine and sleeping fine.
I hate getting up early in the morning so eventually I go back to staying up later and getting up later, but as long as I'm not having insomnia issues that is fine. As soon as the insomnia kicks in, I change it up and the problem is solved. I was told that what I am doing is shocking my body with a new routine and that my subconscious is busy adjusting to this new routine so the insomnia is put on the back burner. Maybe there is something to it. Maybe it is all psycho mumbo jumbo, but it has worked for me. Look hard for what the trigger for your sleep problems is and then either fix the problem with the trigger so it doesn't happen (not an option for me) or try changing up your daily routine and see what happens.
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