❌ Caffeine and sugar — Especially if consumed later in the day, as these can keep you awake at night and make it difficult to fall asleep in the first place.

❌ Alcohol — While alcohol in small amounts may help you get to sleep, research has shown that a high alcohol intake results in increased sleep disruption, lower quality of sleep, and shorter sleep duration.

❌ Spicy and acidic foods — For some people, spicy foods like citrus and tomatoes can cause indigestion and reflux, making it difficult to get comfortable.

❌ Foods low in fiber and high in saturated fats — This includes meat and dairy products as they can make it difficult for you to fall asleep.

❌ Shift work and jet lag — Changing our circadian rhythm affect how we sleep and can have a dramatic impact on our health both in the short-term and long-term.

❌ Stress — The more cortisol and adrenaline your body produces during the day, the more likely your circadian rhythm will become dysregulated.

What can you do today to get these benefits of sleep?

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