How the fuck do you get up at 4am EVERY DAY? Or a more appropriate question is why? I can see that if you got into habit, or really needed to do it for a reason (e.g. hunting, making a long journey) it would be possible, but are you sure it’s necessary to get up that early; bear in mind that muscle in most weight programs starts to be broken down after 45 minutes.
Some people can survive on 3-4 hours sleep a night(How? I cannot understand). It does not sound like you can manage with this much.
most adults need at least 8-7 hours sleep a night (this is probably you)
I need at least 9 preferably 10 hours a night(as I say this it is past 2:30 in the mourning and I am suffering from severe insomnia). One study conducted showed that endurance, power, pace(speed) and physical energy increased greatly after 10 hours sleep.
Before the invention of the incandescent light bulb we would have on average 12 hours sleep (this statistic came from a article in T-Nation)
Many athletes like to get 12+ hours sleep a night (I say many it’s more common than the general population). I know one professional footballer (that’s soccer to you yanks) who like’s to get 14 hours sleep when he can (sometimes I envy him and wish there was enough time in the day to do it, but it does seem a bit excessive even for someone who really likes sleep)
It really all depends on your physiology. experiment with different sleep patterns (going to bed earlier getting up later, you may have to move your workout round). Get better sleep hygiene (research it I cant be bothered to explain the complex details), so you can nod off quicker, and have more effective sleep, without waking up in the middle of the night (unless of course your doing some weird anabolic dieting). If it does’nt affect your sleep pattern later see if you can have a nap/power-nap (the latter is less likely to affect your sleep, but will probably only improve cognitive functioning/ mental energy, rather than sporting performance)
One thing I would certainly do is cut down on the caffeine BIG TIME. It is not healthy and combined with lack of sleep will lower your serum test’, perhaps quite noticeably (not actually the caffeine but chemicals in the products). It will also mean you need to drink less water
Re-reading a goals is great. drinking enough water to drown a horse isn’t (adults need no more than 6-8 litres a day, I cant remember how many fluid ounces that is)
Try to limit going out late to Fridays and weekends. I’d have thought most of the above would be obvious, but apart from that I cannot see any ‘magic’ solution to your problem, just commitment, sacrifice and hard work are the only things that are likely to pay off. Sadly such is life.