It’s well-known that sleep is essential for our physical and mental health. But did you know that the quality of your sleep is just as important as the quantity? If you’re not getting enough sleep or if your sleep is interrupted and restless, it can take a toll on your health.
In line with this, several factors can affect the quality of your sleep, and many of them are within your control. From rethinking your bedding to swapping your mattress, minimizing noise, and switching to different bedroom lighting, there are various ways to create a conducive environment for restful sleep in your home.
Keep reading for five small changes you could make to your home that could make a big difference to your sleep quality and quantity!
1. Switching To a Comfortable Mattress and Pillows
Nothing can be more disruptive to good sleep than an uncomfortable bed or mattress. If your pillows are too stiff, they could as well make it hard for you to fall asleep. And if you do manage to finally get some slumber, there’s a good chance you’ll wake up with neck pain.
Purchasing a new mattress and quality pillows can help ensure the proper support needed by your body to fall asleep easily and stay asleep without having to worry about spinal issues, headaches, or excessive sweating at night.
2. Keep Electronics Out Of the Bedroom
Studies have established that if you’re exposed to electronics too close to bedtime, it can be hard to fall asleep. The blue light from electronic gadgets such as computers, TVs, and mobile phones is known to alter the body’s production of melatonin, a hormone responsible for making you feel sleepy at night.
Some of these electronics may also cause noise when kept on. This is not to mention that they can be really tempting, enough to make you forget that you’re supposed to maintain a regular sleep cycle.
3. Investing In a Smart Thermostat
It can be incredibly difficult to fall and stay asleep in a bedroom that’s too hot or too chilly at night. While you might have gone ahead and invested in the appropriate bedding for each season, it’s good to have a way to control the temperature in your sleep environment.
The best thing about having a smart thermostat is that you can program it to automatically lower (or slightly increase) your home’s temperature just before your bedtime. This eliminates the need for having to adjust temperatures manually, perhaps in the middle of the night after being woken up by extreme heat.
4. Changing Your Bedroom Light Bulbs
Chances are that your bedroom lighting could be causing you to toss and turn trying to find sleep. Poor lighting could even cause you to wake up during the night. If you do plan to get a good night’s sleep, it’s a good idea to swap your bedroom light bulbs with sleep-promoting variants.
When it comes to this, LED lights are the optimal best choices these days. The A19 bulb, for instance, is said to reduce alerting blue light by as much as 700 percent while also minimizing the skyglow effect. As a result, such lighting facilitates sleep initiation while also promoting sleep coordination.
When choosing light bulbs for your bedroom, you may also want to consider factors like:
- Bulb temperature
- Light color (reds and yellows are preferable)
- Bedside lamps and functional lighting
5. Repaint the Bedroom with Sleep-Friendly Colors
There are a lot of different colors that can be used to repaint the bedroom to make it more sleep-friendly. Some people might want to use light colors like pale blue or lavender to create a calming atmosphere. Others might prefer darker colors like navy or charcoal gray to help them feel more relaxed and fall asleep more easily.
Ultimately, it depends on what the person prefers and what color scheme would work best in their bedroom. But if you’re unsure of how to go about it, try to stick with softer colors, such as beiges, browns, or cool grays.
There are many small changes that you can make to your home to improve your sleep. At the very least, avoid using electronic devices in the bedroom and ensure that your sleep environment is dark, quiet, and cool.
You might also want to consider investing in a comfortable mattress and bedding. All in all, establishing a regular sleep routine can be very beneficial.
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