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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.


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


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.



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