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no milk, no sweeteners of any kind, no biscuit's. about 6-7 mug's a day. Have done for years. First one when I wake up and 2nd during the next hour or so. B/Fast hour later with another. Work and 11s 2 more. Lunch 1pm ish 1 and at 6 30 ish. After this generally water.

I do almost every night wake up between 3 - 3 45. I usualy go back but then wake up at 4 ish 5ish 6ish. Unless I go to sleep in the arm chair. The other night woke up at 2. 2 30 still awake. went to arm chair woek up at 815!