I sympathize, though I don't have these problems to nearly the same degree. I'm still just looking to get into racing, but I have noticed significant gains by making small changes here and there. Consistency is key.

I used to drink a beer or two or a couple glasses of wine every night with dinner. Cutting alcohol down to once a week has helped me sleep and feel much better. Eating more often and smaller meals during the day means I'll eat less at dinner, which again helps with energy during the day, sleeping, and eating in the morning (especially if I eat dinner earlier rather than later).

Recently I've started planning out all my meals in advance tabulating what I plan to and actually eat (sounds like a lot of work, but just make a spreadsheet, takes no time at all and helps remind me to eat regularly - I had major not-eating-enough problems. Burning +4000Cal daily, but only eating 1500Cal, a total mess...) I make sure to consume little to no caffeine after lunch. I drink herbal tea and take melatonin occasionally to help me sleep.

My riding schedule used to be all over the place, and it still is a little bit, but I've got it down a little better. Every ride has a purpose and I try to get every ride done before noon that way I don't procrastinate the rest of the day away thinking about riding.

Check out this ride in Golden Gate park on Tuesdays at 6:00 that I just found out about - I haven't made it out yet (school/work), but I plan on doing it regularly to improve my overall speed.