It's quite normal to be sleeping in the morning because your body is just waking up. I don't think getting more rest and having a better balanced diet is going to change anything. In order to get through these busy hours, you could drink some coffee (not too much), wake up earlier, or exercise/work out just a bit before going to work.
I wish I knew. I used to start doing push-ups as soon as I turned the alarm off! You make it a routine. Start being active as soon as you get up. All I know is that if you want to loose weight you're supposed to exercise when you feel like resting in the middle of the day.