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I've never ran before work but i used to swim about 2 or 3 km's in the morning and i felt it kept me pretty centred and relaxed throughout the day great for stress, running could probably do the same. I usually ran at night and that always helped with sleep, sleep was a tough thing for me at one point.
Coffee is harmless for the most part, however too much will effect sleep. How much varies as regular coffee you can have 2 or 3 and be fine if you don't drink it later in the day, but if its starbucks, mcdonalds or tim hortons or any of those chains these days they triple up the caffeine in those now so its not the same and 3 a day can dose you with caffeine late into the evenings--remember caffeine stays in your system for 12 hours.
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