How to Sleep Better Naturally: CDC Tips Plus Food and Evening Habits
By Nourish & Thrive · · 6 min read
Key Takeaways
- The CDC says adults should get 7 or more hours of sleep a night on a regular basis.
- About 1 in 3 US adults does not get enough sleep.
- CDC tips include a consistent schedule, a dark and quiet bedroom, no electronics in bed, and avoiding large meals, caffeine and alcohol before bedtime.
- What and when you eat and drink can make a real difference in how well you sleep.
How Much Sleep Do Adults Need?
The CDC recommends that adults get 7 or more hours of sleep per night on a regular basis. Yet about one in three US adults reports getting less than that. Too little sleep is linked with a higher risk of health problems including obesity, type 2 diabetes, high blood pressure, heart disease and poor mental health.
CDC Tips for Better Sleep
- Be consistent. Go to bed and get up at the same time every day, including weekends.
- Set up your bedroom for sleep. Keep it quiet, dark, relaxing and at a comfortable temperature.
- Remove electronics like TVs, computers and phones from the bedroom.
- Avoid large meals, caffeine and alcohol before bedtime.
- Be physically active during the day, which can help you fall asleep more easily at night.
How Food and Drinks Affect Sleep
- Caffeine lingers. Its effects can last many hours, so try stopping by early afternoon.
- Alcohol disrupts sleep quality. It may make you drowsy at first, but tends to fragment sleep later in the night.
- Heavy, late meals can make it harder to settle. Try finishing larger meals two to three hours before bed.
- Blood sugar swings from a very sugary evening snack may leave you wired or waking. If you need a snack, pair it with protein or fat.
- Hydrate earlier in the day so you are not up at night.
A Simple Wind-Down Routine
- Dim the lights an hour before bed.
- Put your phone on its charger outside the bedroom.
- Try a warm, caffeine-free herbal tea. See our herbal support guide.
- Stretch gently, read or take a warm shower.
- Jot down tomorrow's to-do list so your mind can rest.
When to Talk to Your Doctor
If you snore loudly, stop breathing or gasp during sleep, feel very sleepy during the day, or still struggle to sleep despite good habits, talk to your doctor. These can be signs of a sleep disorder that needs medical care. For food and daily-rhythm support, learn about functional nutrition for better sleep.
Frequently Asked Questions
How many hours of sleep do adults need?
The CDC recommends 7 or more hours of sleep per night for adults on a regular basis.
What should I avoid before bed?
The CDC suggests avoiding large meals, caffeine and alcohol before bedtime, and keeping electronic devices out of the bedroom.
Can what I eat affect my sleep?
Yes. Caffeine, alcohol, late heavy meals and blood sugar swings can all affect how easily you fall asleep and stay asleep.
Important
This article is for general education only and is not medical advice. Talk with your doctor before making major changes to your diet, activity or supplements, especially if you have a health condition, are pregnant or take medication.
Sources
- CDC. Sleep. cdc.gov/sleep
- CDC. Announcement: Sleep Awareness Week. MMWR. 2016;65(8). cdc.gov/mmwr
