Insomnia been up all night

I was taking 30mg a night for two nights and sleeping 12 hours.  I slpit the dose to 15mg temoazpam at 12om and 15 at 6om I slept 6 to 11, but been up all night.  I took another 15 mg, but it didn't do any good as I drank coffee. Just changed my dose for one day messed up my sleep.  Tips?