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Most healthy adults need 7–8 hours of sleep per night. But most get less than that. More than 1/3 of Americans have reported that lack of sleep impacts their daily lives. Not getting enough sleep can increase the risk of high blood pressure, heart disease and more.

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Small changes can improve sleep quality

  • Eat well but not late at night.
  • Cut down on caffeine and alcohol.
  • Quit smoking.

Eat well for improved energy

Eating a balanced diet can improve daily energy and help with healthy sleep cycles. A nutritious eating plan includes:

  • Consuming more fruits, vegetables and whole grains
  • Choosing a variety of proteins, like seafood, lean meat, poultry and eggs

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Don’t eat big meals late at night

Avoid rich, heavy, spicy or acidic foods within two hours of bedtime.

  • High-fat foods take a lot of work for your stomach to digest and that may keep you up.
  • Spicy or acidic foods may cause stomach trouble and heartburn, especially while laying down.

Cut down on caffeine and alcohol

Food or beverages with caffeine may disturb your sleep.

  • Caffeine can take up to eight hours to wear off completely.
  • Some medicines contain caffeine as well.

Quit smoking

The nicotine in cigarettes is a stimulant that may keep you awake. It may also lead to lighter sleep overall. Heavy smokers  tend to wake up too early because of nicotine withdrawal.

 

Sources:

  • National Heart, Lung, and Blood Institute
  • U.S. Department of Agriculture
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