how about trying imitating people in the movie/TV series or other TV shows. their speaking rhythm and speed is suitable for the listeners. when we were young, we listened to our parents, that's a kind of imitation as well if you wanna speak appropriately in case that you annoy/hurt others, read some books about speaking skill or go to class for speaking training.

well, sleeping is not necessarily closely related to working rate when you grow tired of this job. ask yourself, are you devoted to your career. it might help. just like some students who sleep very soundly but their grades are really bad coz they can be frequently distracted, or they don't like studying or they hate a certain subject in that the teacher of it is not nice to them. so, my point is maybe there's something wrong with your work.

If you want to remember those knowledge firmly for a long time, repetition is indispensable, but pure repetition (for example, repeated reading) does not work well. A better way to consolidate memory is "interval repetition." Because concentrated practice and repeated repetition can only form short-term memory, while interval repetition is more helpful to form long-term one. Therefore, after you have learned certain knowledge, as time pasts, you may forget part of them. Then you need to repeat the knowledge again to extract memories. This can re-trigger memories and consolidate what you have already know.

Why do we reluctantly pull ourselves out of bed and go to work every morning instead of doing what we really want to do? for those who are satisfied with their work, livelihood or money almost never becomes a reason for their work.
so think about this, maybe it's just because you don't love the work and then decide whether you need do some changing.