Break your sleep schedule into two equal "large naps."Say you feel 8 hrs is your thing.In that case,go to bed 5 hrs before your alarm is set to piss you off(Ha Ha),I'm saying 5hrs because if you're like me,you think way too much before falling asleep and before you realize it you've been laying there for an hour going over mindless nonsense in your head,so use that hour to keep reminding your brain that its "lights out!"Any ways,4hours at night,then when you get home from work take you other half.That's what I do when I have this problem.But my guess is,you think a lot and need to turn it off just before bed.Also meditation audio books on my iPhone work wonders for releasing tension before bed.And you can do meditation before you sleep as you lay there in your mind(and no one has to know how silly you are).This what I do;I keep the house pitch bark(or cover my eyes with a cool damp cloth)and totally silent at night,lay flat on my back with a pillow just right under my neck and one under my knees,hands to my side,in my head I say that I am home,safe,at peace and all things are as they should be.I tell myself to be aware of my breathing,feel each inhale and exhale and with every breath each breath should get deeper and fuller,then tell my legs,arms,spine,head,shoulders(and these are two biggies believe it or not...the neck and facial muscles)to release their tension.before you realize it,your body will be weightless.You will feel like a mass of consciousness without a body.Every time you catch yourself diving back into your pool of stress,just bring YOU back to the above exercise.WORKS FOR ME,and my husband who is beside me in bed is none the wiser that I am meditating myself to sleep(this helps especially when I go to bed after being angry at him lol).SWEET DREAMS!