Getting a good night’s sleep is a luxury for most adults. While others can easily fall asleep as soon as their head hits the pillow, others have to try different techniques to get the rest they need. Some even buy themselves a bed fan for under the sheets. It isa sleep improvement solution to keep them comfortable and cozy all night long.
Meanwhile, some people are struggling because they often find themselves fully awake throughout the night. This causes fear among sleep-deprived adults, thinking that there might be something wrong with their bodies. In a study by the Sleep Advisor, 30% of American adults suffer from insomnia while 10% have chronic insomnia, which accounts for the most common sleep disorder.
While the Internet offers plenty of lifestyle recommendations and health hacks for better sleep quality, your home may also play a big role in how you sleep at night. In fact, applying the right home improvements can go a long way to your overall health and wellness, including your sleep habits. Such improvements can make your home a relaxing and peaceful atmosphere.
So if you find yourself turning and tossing every night, you may consider applying a few changes in your home for a healthier living space. You’ll never know if there are items you need to let go of or areas that need some sprucing up. So to help you sleep better, here are some home upgrades to improve your sleep quality.
Replace the mattress
What a better way to start your home upgrades than your sleeping quarter itself? Your bed should leave enough room to turn and stretch comfortably without any obstacles. If you often wake up with an aching neck or sore back, then it may be a good time to replace your bed covers. These may include the foam toppers, pillows, and mattresses that might be offering less or more support.
A mattress’ lifespan depends on the build quality and material type. A luxury pillowtop and innerspring mattress usually lasts for only less than seven years, while latex mattresses and memory foam can offer support for over 10 years. It’s important to note that mattresses differ significantly, that’s why you need to choose ones made of high-quality build and materials since they last longer than cheap models. But it doesn’t mean the most expensive ones are of high quality, you have to research to find the best product that works for you.
Control light exposure
The hormone melatonin plays an important role in our natural sleep-wake cycle. It is mainly controlled by light exposure to control our sleep habits. When it’s dark, our brain is likely to secrete more melatonin, making us sleepy, while we tend to be more alert when exposed to a light source.
Getting a good sleep all year round depends on how we control the light in our bedroom. The lighting should be just right during and before sleep to get the highest-quality relaxation. Aside from avoiding bright screens, such as your phone and TV, you may add a few elements to ensure proper lighting.
Blackout curtains are perfect for those who find their sleep being disrupted by artificial and natural light. As the name goes, blackout curtains block out light, whether it’s coming from the sun’s rays or the artificial light of the adjacent room or streetlamps. They are very popular among travelers who need to adjust to various time zones or shift employees who sleep during the day.
You may also consider installing dimmer switches in your room for better sleeping habits and an easier transition from sleeping to waking up.
Add indoor plants
Indoor plants not only make great decorations but also rejuvenate the air quality by producing oxygen. But it doesn’t mean you can add any type of plant to your bedroom. For example, fragrant plants leave a calming scent to your room that can make you fall asleep in no time. These include lavender, chamomile, jasmine, gardenia, and chrysanthemums.
Although cut flowers look aesthetically pleasing, live plants replenish oxygen and clean the airspace. You can also experiment with other fragrant plants to find the best scent combination you prefer for your room. Change their position occasionally to see which one enhances your sleep quality.
Our suggestions above can help you get started to make your home into a comfortable living space. Once you apply these improvements, observe if there are any developments in your sleeping habits. If you’re still not getting positive results, then it might be time to consult a medical professional. A sleep disorder is a serious health concern that requires immediate treatment.
