I think the key Emma is to get more sleep. You should be able to wake up and not feel so sleepy if you are getting enough sleep. So try going to bed earlier. Don't watch as much tv or anything that excites your brain before bed. Try to keep the same sleep schedule on the weekends too. That can make a big difference.
Cutting back on caffeine is hard. You can try by just reducing one cup a day and subbing with water. Also try chewing gum. It sounds funky, but it can take away the craving and keep you awake sometimes. If you have a desk job be sure to get up and walk around. GO outside and get some fresh air & sun. You can always go cold turkey as well with the caffeine and although its hard at first, it can be effective for some people.
Hope you can figure out something!
