Good health starts with good sleep. You might be well aware of the effects of poor quality sleep on your body, moods, and mind. That horrible groggy, foggy feeling and the heaviness in the limbs leaves us all in a grump. If it’s happening quite often, it could be a good idea to address the issues that are preventing you from sleeping.
Typically, a stressful life will interfere with your sleep the most. But if you’re not under enormous pressure right now, what else could be disturbing your slumber? Chances are, your home might not be helping you to sleep quite as much as it should. Don’t panic – these things can be fixed!
Lack Of Air
Most of us are very security conscious and keep our windows locked tight. And if you’re serious about fire safety, you probably keep all your doors shut too. This can, unfortunately, leave your home prone to stale air. A lack of fresh air can affect your ability to sleep soundly. Make sure you’re getting plenty during the day by taking a walk or two outdoors. Try to open all the windows for half an hour or so each morning or evening to let fresh air in the rooms too.
Too Much Light
Light pollution is a serious problem, especially in the city. Did you know that the hormones and chemicals in our body that make us sleep are governed by light? Too much light makes it difficult to fall asleep as it appears to be daytime. Blue light is the worst. This can come from older mobile devices and some TVs. Try to avoid using electronic devices in the last hour before bedtime. Why not read a paperback?
Shutting out all the daylight from a long summer evening can be a challenge. Invest in a set of blackout blinds so you can make your bedroom really dark. It will stop the car headlights from the street disturbing your sleep in the middle of the night too. If you’re particularly tired in the morning, try a special wake-up light that gently brings more light into the room ready for when you want to get up.
This is one of the main reasons for disrupted sleep patterns. It’s really important to invest in a high-quality mattress that will aid rest and comfort all night long. Many people rave about memory foam because it molds to the shape of your body. This means it supports your spine in alignment, regardless of your body shape. You can also buy memory foam pillows to better support the delicate neck.
The wrong choice of bedding can also make it tricky to sleep well. Avoid materials that are man-made. Instead, pick high-quality cotton for your California king sheets that will allow the skin to breathe. It might be nice to snuggle down into extra fluffy duvet insert as you fall asleep, but we all heat up as we slumber. This means you may start to sweat and get too hot. Choose bedding that allows you to stay cool all night long.
Your bedroom should be a quiet, calm, and peaceful place to sleep. Lots of pictures on the wall, and bright, busy patterns can be problematic at times. And if your bedroom is covered in clutter, you might not have any chance of sleeping well! Keep this space tidy, and put everything away that you can. If you like the idea of an accent wall, then put the brightest colors and busiest patterns behind the bed. That way, you can’t see them when you’re lying in bed.
Color therapy is highly regarded as a way to influence different moods in people. That’s why so many experts recommend softer shades and pastels for the bedroom. You can also use color to influence your feelings of warmth by using yellows, and coolness by using blues. Try to avoid mirrors in places you can see as you’re lying down. Reflections in the dark can be distracting and even alarming!
If you live beside the main road, the noise of traffic can be difficult to ignore. The cheapest way to reduce the amount of noise you hear is to use soft ear plugs. However, these can be uncomfortable for some people. You can install new windows and shutters to help reduce the amount of noise you hear. Alternatively, sleep in a different room. Using one noise to cancel out another isn’t always the best idea.
Of course, there are noises that we want to hear, and we often stay on alert through the night just in case. Our babies will undoubtedly need our attention in the night. And even when they’ve grown bigger, it is an instinct to listen out for a child’s cry. This rarely goes away, but you could try a monitor system that loudly rouses you from sleep. That way, you can relax and fall asleep without worrying you’ll miss your child crying in the night.
Teens tend to stay up late. It’s not a deliberate attempt to break your rules, but it more to do with their body clocks. They love movies, music, and video games, but all of these come with noise! Buy your kids some good quality headphones. Then they can enjoy their midnight entertainment without disturbing the rest of the house.
Plumbing can also make lots of disturbing noises! If your bathroom is positioned next to the wall of your bedroom, chances are you’re hearing lots of unwanted noises through the night. Showers, toilet flushes, and even that old boiler can all rouse you from your sleep. You can add a false wall with some sound proofing on your side of the wall. Moving your bed to the other side of the room will also lessen the impact of these noises.
Too Much Dust, Too Much Damp
Many people suffer sensitivities to dust, pollen, and other particles in the air. This can result in a tickly nose, sneezing, and even wheezing when we lay down. Dust is particularly problematic because there is so much of it in our homes. One of the best ways to tackle this is to vacuum each room every day. This extra household chore can help you sleep a little better each night.
A humid atmosphere isn’t just bad for your wooden furniture and musical instruments. It can be quite bad for your breathing too. It doesn’t cost much to buy a hygrometer to determine how humid your room is. A dehumidifier can take out the excess moisture in the air and help you feel less sticky at night. It will also reduce the occurrence of mold from mildew and condensation. Mold can be very harmful to sensitive lungs.
Too Cold, Too Hot
The ambient temperature in your room is important. You might be able to adjust your comfort with different weight covers and sheets. However, the air around you should still be at the right temperature. Ideally, the bedroom should be about eighteen to nineteen degrees centigrade. Some people prefer it a degree cooler, while others like it a degree warmer. It might depend on the temperature outside. If you can maintain a regular temperature, you are more likely to sleep undisturbed.
Of course, there are many other things that can affect the quality of your sleep. Diet, exercise, and hydration are just some of the more obvious ones. If you tend to worry at night, why not keep a notepad and pencil next to the bed so you can write down what pops into your head? Try a warm milk and a bath with lavender at bedtime for more ways to aid restful slumber. Goodnight.