I'd take it when you take your hemavol. I imagine you're taking that 30-45 mins preworkout?
I wouldn't take it on rest days, but the rest of your dosing scheme seems fine.
Most important thing to do is improve your sleep hygiene. Perhaps look into getting a sleep study done on yourself. As far as supplements, melatonin or phenibut (but phenibut should be used sparingly).
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