Alcohol before bed?
Alcohol before bed?
Do you feel tired the rest of the day when you wake up that early?
How far north do you live? Is the problem worse in the winter? Does it get better as the days lengthen? Some people's sleep is very sensitive to day length, hence the recommendation on screen time. If you're lifting in a brightly lit gym in late afternoon when it's dark outside your body might be getting confused.
Alcohol causes you to fall asleep quickly but it disrupts deep and REM sleep. People with sleep disorders shouldn't drink it in the evening.
Early awakening can also be caused by depression, and/or anxiety related to life events (upcoming job review, big exams, wedding, etc.)
To rule out low-hanging fruit I would cut out the caffeine completely for a week and see how you get along.
One cup of coffee can keep you awake/alert for up to 12 hours, just type 'how long will coffee keep me awake' in a google search for references.
Another thing is to make sure you are absorbing enough natural sunlight during the day, which will maximize your own melatonin production during the day.
Stress has the opposite effect, by the way, so high stress is extremely counterproductive to your ability to sleep.
Some people like to listen to 'guided meditation' while falling asleep which supposedly keep your mind from racing and thinking about things that stress you - there are thousands of these podcasts to choose from on Google if you want to try.