由 home-healthhaven 
In the U.S., over a third of adults get less than six hours of sleep each night. This is quite worrying because getting adequate sleep is vital for both mental and physical health.
Not getting enough sleep can cause serious problems like weight changes, memory issues, slow reflexes, an increase in anxiety, and constant fatigue. To avoid these problems, it’s important to improve your sleep habits and aim for at least seven hours of uninterrupted sleep each night.
Here are four changes you can make to help you sleep better and get rid of poor sleep habits:
### Your Diet
Consuming too much caffeine, found in coffee, soft drinks, chocolate, black tea, or energy drinks, can mess with your sleep, especially if you have them later in the day. Try to drink coffee only when essential and reduce your intake of foods and drinks high in caffeine.
Dinner should be the lightest meal of your day. Don’t eat too much before bed, and try to finish your last meal at least two hours before hitting the sack. Avoid heavy or spicy foods in the evening to prevent indigestion or heartburn that can keep you awake.
### Your Mattress
A good mattress is crucial for a restful night. It should support your back, relieve pressure from your joints, and allow you to completely relax. Look for a mattress that provides good pressure relief, is made from lightweight materials, and has good airflow.
If you need a new mattress, you don’t have to spend hours in a store. You can easily find a quality mattress online and do all your research from home.
### Your Binge-Watching Routine
Electronic devices emit blue light, which can disturb your natural sleep cycle. While it might be tempting to watch your favorite show to unwind before bed, it can actually harm your sleep.
Avoid using electronic devices at least 30 minutes before going to bed. This allows your body and brain to relax and start producing melatonin, the sleep hormone. Instead, read a book, have some tea, or take a relaxing bath. Your well-rested self will be grateful in the morning.
### The Room Temperature
Extremes in temperature can disrupt your sleep. Your bedroom shouldn’t be too hot. While 80 degrees might be perfect for a beach day, your bedroom should be cooler.
The ideal room temperature for sleep is around 65 degrees Fahrenheit. This helps ensure you don’t wake up sweating in the middle of the night.
By making these changes, you can improve your sleep quality and enjoy better health and well-being.