sleeping hours

hi everybody

i'm looking for a way to fix my sleeping pattern. all my life, i needed at least 10-11 hours of sleep to wake refreshed, clear minded, no headaches, no body itching. that means i need to be in bed at least at 9pm.

i havent done that in a long time (except for weekends) and i'm waking very tired in the morning. head feels so heavy and mostly confused which would last an hour or so. my eyes are hardly open and i feel so nauseous, thats after an 8 hour sleep. my sleeping is generally good, i dont get disturbed or nightmares.

last night, i tried a 10-11 hours night sleeping, and i haven't felt that great in a long time.

what can i do to reduce my sleeping needs and improve the-waking quality without the need to increase my sleeping needs?

(ps I dont nap and i tried it but it didnt help).