You went on a three-hour hike this weekend over some steep terrain, right? Could your soreness be attributed to that?

Beyond that, I feel like poo when I'm dehydrated. My muscles feel fatigued, and I get dizzy and heachachey. While I don't know for sure that it can cause muscle soreness, my guess is that it certainly doesn't help the overall recovery process.

You've mentioned coffee before as an issue. How much of it are you drinking? Between dehydration and your sleep issues, you might think about cutting back. I stop with a cup or less first thing in the morning before switching over the water for the rest of the day. Another good trick is to start your day with a big glass of water first thing. That gets you started on the right foot.