Getting enough high-quality sleep at night can have a huge impact on your health and your level of productivity during the day. But catching some zzz’s does not always come easy for people. There are many factors that impact the quality of sleep you get. To have better sleep, you need to strike a balance between your circadian rhythm, sleeping environment, and behavior. Be ready to give these areas an overhaul. To get started, you can work on the following home upgrades that will help you sleep soundly at night.
Get rid of clutter
Your home, especially your bedroom, should be a place you go to unwind. This won’t be possible if you open the door to a headache-inducing clutter. Not only will you have trouble relaxing amid a disorganized environment, your mind might get fixated on wanting to do some cleaning. This could keep you awake at night. Avoid all these by taking the time to keep your home clean and organized.
Install a home security system for peace of mind
Beyond just securing households and securing properties, home security systems contribute to a good night’s sleep.
One of the things that keep people awake at night is the fear of intruders invading their homes. The threat of break-ins is anxiety-inducing for many people, and this is magnified when we start turning the lights off to retire for the night.
Researchers at the Rutgers University School of Criminal Justice (SCJ) in Newark conducted a comprehensive study which found that home security systems effectively deter crime. The decrease of burglaries in Newark coincided with the increase of home burglar alarm registrations in the area. Moreover, 83% of burglars admitted that they check for the presence of an alarm when scouting for homes to target. 60% avoid homes with an alarm system installed.
Beyond just the promising statistics for a safer home, the mere presence of a home security is enough to provide homeowners with the peace of mind they need to have a good night’s sleep, making it a must-have in more homes. And many homeowners opt for systems that offer a complete security solution. You can install a Honeywell security system in your own home, so you can rest with the assurance that it is protected not only from burglars but the threat of fire and other such emergencies.
Design a bedroom that is solely for sleep
Cultivate healthy bedtime habits or what experts like to call the “sleep hygiene.” Sticking to a bedtime routine, for one, will help you fall asleep easily. Schedule a specific hour everyday for retiring to bed and for waking up. This way, your body will be able to fall asleep at a specific time everyday without much effort. One other way you can condition your body to sleep when it’s time is to have a bedroom that is designed solely for sleep. Avoid having your workstation or a TV in the same room. Your body should be conditioned to associate the room with sleep, and not with anything stressful or distracting.
Make sure your room has the right color coordination
You may not be aware of it but the color theme of your bedroom has an impact on the quality of sleep you are getting. A 2013 study by Travelodge in Great Britain found a correlation between the bedroom’s color theme and the amount of sleep a person gets every night. Those who had a blue bedroom color scheme were regularly getting the best night’s sleep, while those with grey, brown or purple sleeping areas were having it worst both in terms of quantity and quality of sleep. If you want a more restful night’s sleep, it may be time to get busy with those painting tools.
Filter the light out
This is especially important if you work the night shift. Our body is naturally wired to rouse from sleep when it is bright, so filtering out the light will help you catch some zzz’s and stay asleep. You can depend on a good window treatment to keep your room dark. Hard treatments like window shutters and window blinds will help keep the light out. Soft treatments like drapery and heavy fabric curtains offer the additional benefit of providing a layer of thermal insulation. This will keep the heat from seeping into your room during summertime.
Optimize the temperature in your sleeping area
Another important ingredient for a good night’s sleep is the temperature in your sleeping area. Studies show that a cooler temperature makes for an ideal sleeping environment, the best temperature being between 65 and 68 degrees fahrenheit. This is because your body won’t have to do anything to adjust to uncomfortable temperatures, such as creating heat by shivering or shedding heat by sweating.
Soundproof your home
You may also need to soundproof your bedroom to block any noise coming from your neighbors or their howling dogs. You can start with your windows as this is where most of the street noise you hear filter through. You can replace single-pane windows with soundproof ones.
Soundproof windows add a second layer of glass to your existing windows, creating air cavity between the two panes which effectively keeps the noise out. These types of windows do not require any intensive changes, so even renters can go for it.
Another way you can soundproof your home is by adding a layer of carpet that will filter out noise from your downstairs neighbors. If you love how your hardwood floors add to the aesthetics of your home, you can opt for throw rugs instead.
Install a white noise machine
Aside from soundproofing your home, you can also block out the noise by installing a white noise machine in your sleeping area. The soothing hum of white noise can effectively replace unwanted distractions from your neighbors or the outside city life. Plus, it’s a treat to sleep to the sound of nature.
If you find the sound of raindrops and birds just as distracting, you can have a ceiling fan installed instead. Ceiling fans are just as effective in producing neutral sounds. Plus, it has the added benefit of producing a gentle breeze to keep you cool.
Give your bed a makeover
If you think about it, you spend one-third of your life in bed. So why would you want to skimp on the quality of your bedding? Another thing to mull over — the quality of sleep you get determines how the other two-thirds of your life will turn out. So yes, your bedding is one area of your home worth investing in.
First, make sure you go for a mattress that will keep you comfortable and that will not strain your body. A memory mattress that will adjust to your body’s natural alignment is especially ideal. And you can’t go wrong with cotton sheets. They are more breathable and will help you keep warm when it’s cold and get cool when it’s too hot. A pillow that doesn’t strain your neck is also important. On this note, avoid pillows that are too high and too firm.
A good night’s sleep can do a lot to improve the quality of your waking life. It is a worthy investment and deserves your attention. Get started with your home improvement project now!