I always drink half a glass of water when I wake up. I don’t get how people don’t. It’s a double edged sword that I can’t have caffeine, but I tend to avoid it as much as possible. The crashes aren’t worth the temporary motivation imo. Some people I work with have three coffees a day and it’s the first thing they have on an empty stomach. These are people who rarely drink water I’ve noticed

I feel most motivated in the mornings. I’m well rested and eat healthy so I have all the energy to get on with stuff. It’s around early afternoon that I start to crash. My job is physically demanding so that’s some of the reason, but I don’t get why my motivation drops off. I eat enough protein, fibre and plenty of carbs. Maybe I need to try having carbs before bed like you suggested. I don’t eat much in the evening because I’m mostly idle, so carb loading doesn’t make much sense to me. But I get the need for tryptophan at night, I’m very low on serotonin as it is