Quote Originally Posted by Catrin View Post
The problem is that I have to rise at 4am to get ready for work.
.....Am trying not to have caffeine of any kind after 1pm...
This is a helpful page, read the part especially about caffeine:
http://www.sleepwarrior.com/what-are...es-of-insomnia
Caffeine can take a long time to completely leave your system. I've had days where I had a coffee at 4pm, gone to bed at 10pm, and not been able to get to sleep because of the residual caffeine, even though I didn't 'feel' any caffeine jitters anymore. Try eliminating any caffeine except for your first dose when you get out of bed.