Can I reprogram my bladder? A sleep doctor answers your questions!

Sleep troubles come in all shapes and sizes — from issues falling asleep, to waking up in the middle of the night, to how to maximize one's deep sleep. Join sleep expert Dr. Michael Breus as he answers burning sleep questions from the community!

✉️ If you have a sleep question you would like to see answered, send us an email at, or leave a comment below.

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0:00 Ask the Sleep Doctor
0:30 I’ve tried everything, now what?
1:30 ADHD and caffeine and sleep
2:30 Carbs in the middle of the night
3:20 Waking up in the middle of the night

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

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About the Author: Joy Packard


  1. Hi Dr Breuss, what’s the lowest amount of sleep a bear needs ? If I party on Saturday night, should I still wake up at 7am even if I sleep only 5 hours or what’s the minimum amount of sleep needed ?

  2. Was really hoping for a bit more on that last question.. I’ve done everything. Been to urologist, stop drinking 4 hours before bed, bladder training training in the day, etc. It’s the one thing in my life that I can’t seem to solve 😩 At least 3 times a night (at least!) every night for years. Urologist just says I need to go back to sleep. Easier said than done!

    1. Oh my friend I am so far from being a doctor or even an expert. But… I have discussed this with professionals although I was only waking up a couple of times a night to pee. Both my ENT and my sleep therapy worker said this is a common problem with people with apnea. Specifically, I was waking up but not really realizing I was awake enough to be “awake” but enough for my body to say “hey! Since you’re awake you might as well pee”. The thing is I didn’t know I had apnoea until I did a home assessment. Apparently I would stop breathing for for at least 10 seconds on average 25 times an hour. It would jolt me awake but then I would fall back asleep immediately afterwards so I didn’t know. I know it sounds like you’ve tried everything but just in case this was an on your radar, maybe it will help?

  3. How do I know if I am a lion or bear chronotype? I used your test and it says I am a lion but I think I might be a less extreme lion or a bear that wakes up more early. Which one am I more likely to be?

  4. i have had ridiculous sleep issues since a very traumatic experience. honestly what solved it is psychedelics. just had a small dose of liberty cap mushrooms (they contain psilocybin) early this fall and they pretty much deleted my anxiety and helped A LOT with my sleep. once again took a larger dose last month and my sleep has improved soooo much. i’ve taken ketamine before and that has helped as well.

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