Sleep, food and water

1. Water beats sugary drinks most of the time.
2. Regular meals, lots of fruit and veg, and not too much ultra-processed food. It doesn't need to be perfect.
3. Caffeine late in the day can wreck your sleep.
4. Most people need 7 to 10 hours of sleep, and younger people usually need more. Yes, really.
5. Don't copy extreme diets from the internet. If food or your body takes up too much of your head, talk to someone you trust or a doctor.
6. Energy drinks aren't for growing bodies. Water and food do the job.
7. Eat before the 3 p.m. slump hits, not after it.
8. Alcohol and caffeine both change how well you sleep, even when you don't notice.

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