11.a HL G3

Everything you need to know about sleep

https://www.healthline.com/health/best-time-to-sleep#summary

15 healthy food you should be eating

https://health.ucdavis.edu/blog/good-food/top-15-healthy-foods-you-should-be-eating/2019/04

Getting a Better Night’s Sleep

Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.

Get some exercise every day. But not close to bedtime.

Go outside. Try to get natural sunlight for at least 30 minutes every day.

Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.

Don’t take naps after mid-afternoon. And keep them short.

Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.

Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.

Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.

Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.

See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.

Eating a healthy, balanced diet is one of the most important things you can do to protect your health.

1. Eating lots of vegetables and fruit

2. Choosing whole grain foods

3. Eating protein foods

4. Limiting highly and ultra-processed foods

5. Making water your drink of choice