It sounds like the early wake-up time and long work hours are taking a toll, especially since you're not getting enough rest. The tiredness you're experiencing is likely due to sleep deprivation and a disrupted sleep schedule. To start feeling better, you’ll need to make some changes to your evening routine and sleep habits.

Since you wake up at 4:50 AM, you should ideally be asleep by 9:30 PM to get 7 to 8 hours of rest. Start by setting a wind-down alarm for 8:30 PM to remind yourself to stop using your phone and begin preparing for bed. Aim to be in bed with the lights off by 9:15 PM. Even if you don’t fall asleep right away, lying in bed without screen distractions will help your body relax and transition to sleep.

Using your phone until 10 or 11 PM is likely making it harder for you to fall asleep because the blue light interferes with melatonin production. Try putting your phone on “Do Not Disturb” or “Sleep Mode” after 8:30 PM and leave it to charge away from your bed. Instead of scrolling, do something calming like listening to music, journaling, or simply resting in a dark room.

Showering at midnight is also delaying your ability to go to sleep. Try moving your shower to earlier in the evening—ideally right after dinner or soon after you get home from work—so you don’t push your bedtime later unnecessarily.

Establishing a consistent sleep routine is key. Even on weekends, try to go to bed and wake up within an hour of your weekday schedule. This keeps your internal clock regulated and makes it easier to get up early without feeling groggy.

Additionally, getting natural light in the morning can help reset your internal clock and improve your sleep quality. Try stepping outside for a few minutes after waking up. In the evening, dim your lights and use warmer lighting to signal to your body that it’s time to wind down.

If you begin implementing these changes—even just a few at a time—you should start noticing a significant improvement in your energy, mood, and focus within a week. Let me know if you’d like help building a more detailed daily or weekly routine based on this.