Back and neck pain. Sunday morning.

Sleeplessness till 4-4.30am around 3-5days per week even after staying on bed. I work from 11am-8pm. Travel time from workplace to hom is 1.15hrs. I dont take any sort of caffeinated drink specially coffee. I take sugarless liquor green tea at empty stomach in morning and then sugarless liquor plain tea at around 12pm in office. My food habits are as follows.Morning - 1cup womens horlicks without sugar and 1slc toast white bread. Lunch- 3chapattis and mixed vegetables. Evening snacks- a fruit or muesli or puffed rice 1bowl(only if i feel hungry).Dinner around 10pm-1medium bowl rice,vegetables, daal and fish/chicken.Then i sit for studying till 1am as I am a pg final year student. Returning home i take a bath and tuen have dinner. My mental stress is little.Its just my boyfriend lives in another state with whom i rarely get time to speak except weekends.Currently we fought.Insomnia hereditary.Bp normal.I hv pelvic adhesion,obese, practising kyokushin karate every sunday morning.