Try just having decaf tea or coffee. I drink decaf tea even before I was pregnant, as the caffeine would make me wired at night. About 2-3 cups of instant coffee a day is ok, if you are keeping your fluid intake up to at least 1.5L. Space them out too, so one in the morning, afternoon and evening. Caffeine intake is a concern, but don't let it stop you from having a cuppa when you want. Its a problem if you drink more than 4 cups a day.