I am really reaching here, admittedly, because some of your symptoms seem to be things I can't directly help with.
But, I will tell you that giving up caffeine (and any other stims) almost entirely has had a huge impact on the quality of my life. I stopped altogether for about 6 months last year. During January of this year I started using caffeine again because my workload became way too much to handle. I managed to kind of stop it again at the beginning of March and then with the quarantine I started drinking what I had in the house - and only have so much decaf - so I started using caffeine very sparingly.
I can tell you that if I have just a little too much caffeine now, I can lay awake at night with thoughts out of control. I will feel fine all day until I go to sleep and then I lay on my pillow and my mind starts going. It's a strange pattern and I start getting REALLY agitated and upset about things that, while they may bother me a little - aren't usually a big problem at all for me and don't hardly make me upset at all. But I will get aggravated over these thoughts to the point that my heart rate will elevate and I will be unable to relax.
And then I wake up and I'm tired and I need coffee to get going again - but it doesn't really wake me up. When I stop drinking caffeine, I start waking up EARLIER and feeling better.
Just keep in mind that the caffeine withdrawal can give you headaches too. Give it a few days to a week and see how it goes.
Also, some melatonin at night around 8 PM can help reset your circadian rhythm. It isn't a great sleep aid in the way most people think of it...but it is good for resetting the body's clock.