Early waking Insomnia, grogginess upon waking again

This problem got worse since quitting caffeine. Without fail I will wake up after 4-5 hours of sleep. Wide awake but tired and gross feeling. It takes me about an hour and a half to calm down and go back to sleep again. I'll have ruminating thoughts, a bit of anxiety. It feels like an unwanted cortisol spike.

I eventually go back to sleep and get another 3 hours but when I wake up again I am ALWAYS groggy and feel like I'm waking from a coma.

I'd do anything to wake up feeling rested. It's making continuing to quit really difficult.

I exercise daily and get outside, no blue light before bed etc. 41F

Any insight? Please help