Jun 26, 2025
Aarushi BhaduryMany adults don't get enough sleep; nearly half in Australia and the U.S. miss the recommended 7–9 hours. A third of Americans suffer from insomnia, struggling to fall or stay asleep.
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Not sleeping well can hurt focus and memory short-term. Long-term, it raises risks for serious conditions like high blood pressure, heart disease, diabetes, and even cancer.
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Caffeine, found in coffee and energy drinks, is a stimulant. It makes it harder to fall asleep, reduces total sleep time, and lowers sleep quality, especially for sensitive people.
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Though it might make you fall asleep fast, alcohol doesn't lead to good rest. It messes with your natural sleep cycle and often causes you to wake up too early.
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Spicy meals can lead to indigestion, heartburn, and acid reflux, making it uncomfortable to lie down. They also raise body temperature, hindering your ability to cool down for sleep.
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Foods high in sugar or with a high glycemic index, like candy and white rice, rapidly increase blood sugar. This can disrupt hormones that are important for quality sleep.
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Eating fatty foods before bed, like greasy meats, can make your stomach feel too full. They digest slowly, causing discomfort, indigestion, and acid reflux, which all hurt sleep.
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Fast food and prepackaged snacks are often highly processed. These foods contain many unhealthy ingredients like sugars and fats that are strongly linked to poor sleep quality.
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Beyond other health factors, what you eat significantly influences how well you sleep. Your diet plays a major role in whether you get restorative rest each night.
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To improve your chances of good sleep, try to avoid specific foods before bedtime. This includes caffeine, alcohol, spicy meals, high-sugar items, fatty foods, and processed snacks.
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