Still waking up too early

I am really frustrated because I am still waking up much earlier than I would like to. I am really sleepy when I am going to bed, but cannot seem to sleep past 4:00. I hate it but don't know what to do about it and that is what has gotten me really frustrated.
I am going to ride my bike or even get on the treadmill for just a few minutes this morning and see if that will help too and really watch what I am eating too. I think I have been eating too many carbohydrates, especially with refined sugar in them and that has had me really hungry because fo the blood sugar spikes.

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