Vicious Cycle

I have fallen into a bad sleep pattern, not completely by choice, and it’s killing me. The things that are in my control that I am doing wrong are; eating too many carbs that make me feel lethargic, then drinking too much caffeine to over come the carbs ingested, staying up too late watching the worst possible TV the Academy Awards (where were the real movie stars?) and other unnecessary TV viewing, playing too many games on various Apple devices that serve no purpose, but keep my brain moving when it should be slowing down.
Things that are out of my control are; the shade in my room is out being repaired and the sun is coming up earlier, Russ not sleeping through the night thanks to jet lag, or the need to get up at four in the morning to go to the airport, Shay thinking that once Russ leaves the house at 4:20 AM she needs to wake me up to take her out and give her breakfast.
Because of the need to get up to go to the gym there is no sleeping in to make up for the bad habits of the night before and the cycle starts all over again. I have tried to go to sleep slightly earlier, but I have just not been able to fall asleep no matter how tired I am. I know that I am the cause of this issue. I hardly have any real excuse not to eat cleanly, stop caffeine at noon and go to bed at a decent hour, but I have not been able to follow through with that plan so far.  
Russ is away in freezing Chicago tonight so I should have started my catch up on sleep plan today, but I have already eaten the wrong foods and had iced tea late into the afternoon. Damn the yumminess of that tea, it is such a terrible addiction. But it is the only thing I am eating that has no calories. And the more tired I get the less will power I have. This is the most vicious cycle ever. And damn, The Batchelor is on TV tonight. At least it ends at ten. How am I ever going to make myself fall asleep by then?  If only I can keep Shay asleep long enough not to insist on my getting up in the middle of the night.  It’s like have a new born again.