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I often get stuck in these ruts when I'm not working where I'll sleep easily 12 to 15 hours a day. One would think after sleeping this much that I'd be ready to go for the next week but usually I just end up as you describe... Exhausted, energy-less and taking cat naps throughout the day... Thhheeeen on the other hand when I'm working I'm sleeping 3 to 4 hours a night and alas the same issue arises.
I've found the best way to deal with this is to find a balance. Unfortunately, its not fun... Its not easy and for everyone it differs. It certainly doesn't happen immediately though so its easy to become discouraged. Basically, I have to put myself on a solid schedule. Falling asleep at oh... Midnight.. And waking up for work at 6 or 7. That became very comfortable to me after awhile. Granted, it did suck since then I miss out on a lot of night time goodness, but.. At least I feel rested.
My gf on the other hand would never thrive on only 6 hours of sleep. For her day to go properly she easily needs 8 or 9... So if you find a set time isn't working for you after awhile, decrease or increase the sleeping time until it balances out. You also have to be very consistent... Going to bed at the same time and getting up at the same time... Even if you don't have somewhere to be early in the morning.
You'll find after a few weeks of sticking to it you'll usually feel far more rested.
However, this is all assuming that this is a basic sleeping issue and nothing major. But hell, it can even help for some sleeping disorders. It sounds like common sense, but its a lot harder to implement into our lifestyles than one would think.
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