Try caffeine alternatives to help you kick the habit. Decaffeinated coffee or tea can give you something to sip on during the day. (These still have caffeine, but at much lower levels.) Other drink substitutes include smoothies with nuts (for a protein boost), wheatgrass juice, ginseng or licorice tea, chai tea, water with fruit, chicory root coffee, golden milk, kombucha, or pomegranate juice. Simply drinking cold water or getting up and going for a brief walk can give you a boost too.
Dietary changes can also help. Complex carbohydrates like oatmeal or bananas can give you an energy boost without a crash. Vitamin B deficiency might help. Protein in the form of nuts or seeds can help during an afternoon slump.
Reducing caffeine is a great way to boost your sleep. Limit your intake, try some delicious alternatives, and don't consume any caffeine within six hours of bed. If you're concerned you might have a sleep disorder, talk to your doctor.