A good night’s sleep is essential for our health, yet many Americans find getting the rest they need difficult. In fact, more than one-third of Americans aren’t getting enough sleep at night. If you want to make some modifications to your home to help improve your quality of sleep, consider implementing a few of the following top tips.
Remove Your Phone From Your Bedroom
Although you may keep your phone plugged in next to your bed for the alarm, if you want a more restful sleep at night, you should consider leaving it in another room.
Not only do phones offer an unhealthy distraction that keeps us awake as we check our email one last time, but the bright blue light from the screen also interferes with our circadian rhythms. Our brains don’t send out the signal to start getting sleepy. Removing your phone also stops the potential for alerts to wake you up throughout the night.
Eliminate the Distractions
As you’re moving your phone to another room, take a look at what other distractions are around your bedroom that could prevent you from falling asleep. These distractions can include the television, unopened mail on the nightstand, exercise equipment in the corner, or an unfinished project on the dresser. You want to train your brain to realize that the bedroom is a place for sleep only: Remove anything that’s a non-sleeping activity.
Create a Restful Environment
Once you clear your bedroom of distractions, you want to make sure you create the right environment for a restful sleep. Create a bedroom that’s dark and quiet. If you have a window that lets in light from a streetlight, consider hanging up blackout curtains or wearing a sleep mask.
Sleep disruptions can also come from a partner who’s snoring. If this snoring happens regularly in your bedroom, you may need to invest in earplugs or a white noise machine.
Install a Smart Thermostat
Another aspect of a restful environment is the temperature. Ideally, you want the temperature in your bedroom between 60 and 67 degrees Fahrenheit. A decrease in the body temperature caused by a cooler room signals the body that it’s time to sleep. If you install a smart thermostat in your home, you can program it to automatically start lowering the temperature at night to create a cool and comfortable environment that’s conducive to a good night’s sleep.
Make Sure Your Bed Is Comfortable
If you wake up feeling stiff and sore, your mattress may be to blame. Many mattresses last about 10 years. If your mattress is older than a decade, start thinking about getting a new one. Even if your mattress is younger than 10 years, rips, sagging, lumps, or holes warrant a replacement. Don’t forget about replacing your pillows when they start to wear down as well.
When you’re trying to improve your rest and health, implementing some of the home modifications mentioned above can help you to get better sleep at night.