Having pretty significant problems with this right now as I am ramping up the intensity of my training both on and off the bike. Am listening to my trainer - he knows my tendency to push overly hard - so I don't think that is the problem.

The problem is that I have to rise at 4am to get ready for work. I have long hours in the office so the only time I can really exercise during the week is a little later than I should be exercising. Have been on this schedule for almost a year, but the intensity has changed greatly over the year.

My body will adjust, and I am making certain that I have two rest days a week so I get good sleep on those nights at least. Am trying not to have caffeine of any kind after 1pm - is there anything else that would be helpful? I am actually not overly tired so am not overly concerned right now - just ready for my body to adjust already

I have tried chamomile teas in the past for this and did not find it helpful. It doesn't help that I can hear every step that my upstairs neighbor makes, and she comes home about the time that I am trying to sleep, and she stays up until almost time for my alarm to go off. She isn't doing anything wrong, it isn't her fault that the floor creaks...