Naps, caffeine, and medications: a simple sleep checklist
Topic: Sleep
Reading time: 2 min
When sleep is rough, we tend to focus on bedtime. But for many people, the biggest levers are earlier in the day.
Your simple checklist
- Caffeine: try cutting off by late morning or early afternoon.
- Alcohol: it can make you sleepy, but often worsens middle-of-the-night wake-ups.
- Late meals: big or spicy dinners can trigger reflux and poor sleep.
- Fluids: drink earlier, taper later to reduce nighttime bathroom trips.
- Movement: even a 10-minute walk helps.
Medication timing matters
Some medications (and supplements) can affect sleep, dreams, or urination timing.
Bring this question: “Could any of my meds be affecting my sleep? Should I adjust timing?”
If you wake up and can’t fall back asleep
- Keep lights low.
- Do something boring and calm (reading, gentle breathing).
- If you’re awake for a while, get out of bed briefly and return when sleepy.
When to get checked
- Snoring/gasping, morning headaches, or daytime sleepiness
- Restless legs sensations
- New insomnia that started with a new medication or health change
Want a prep list for your appointment? Use Doctor Visit Checklist.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.