Caffeine helps a little, try 200 mgs from breakfast, every 4 hours. This is one vivarin. Stop taking it 8 hours before you want to go to bed at first. You'll develop a tolerance, but using your timing of your last dose and the crash 4 hours later, you can adjust your sleep pattern pretty much at will. Try to get a good pattern, then get off the caffeine. You can get addicted-I was taking 2400 mgs of caffeine a day, and dozing off all the time at one point.