Alaska Sleep Education Center

5 Home Renovation Tips for Improved Sleep Quality

Posted by Riley Stevenson on Mar 21, 2022 8:00:07 AM

Business engineer planing at construction site.

Sleep is without a doubt one of the most important activities in our daily lives. You might think that it’s a waste of time - after all, when you take a nap, you’re unable to do anything else. While this is the truth, bear in mind that the amount and quality of sleep are directly related to both your mood and overall productivity. To put it simply, the worse you sleep, the worse you function. But what if your own home makes sleeping difficult and various techniques and aids are no longer sufficient? Well, then you simply have to fix your house. To help you with that, below you’ll find a few tips on how to renovate your home with the aim of improving the quality of your sleep.

First of all, you should focus on making your entire house much quieter than it ever was. Next, you might want to improve the ventilation and the overall temperature in your home. It also might be a good idea to remove any sort of big-screen device from your bedroom. Finally, you might want to invest in thick curtains to block out the light and change your mattress to a more suitable type. Explore the advice below and learn how to make your home the best sleeping environment it can be!

Reduce the Noise Levels You Might Experience at Night

Although it may seem obvious, the ambient noise you might experience at night can be reduced significantly. Although there are a lot of things that contribute to the overall noise level in your home, the most important ones are the various moving elements - these can easily pollute your house with unwanted sounds when they are in operation.

To reduce the impact of these devices on your sleep, you should invest in some high-quality and highly effective soundproofing material. These materials are usually rather cheap and can be purchased online and in nearly any hardware store. Moreover, such insulation is especially useful if you live in a rented apartment. This is because, even though the walls in these apartments seem thick enough, that's more often than not an illusion. Walls in apartments are usually thin enough that hearing your neighbors arguing at night is not a rare occurrence.

But soundproofing is merely one of the ways to reduce the ambient noise levels in your house. Other would be to replace your devices and elements of your house for much quieter equivalents. To illustrate the point, fridges and dishwashers can be quite noisy and easily heard in your bedroom when turned on at night. It might also be a good idea to lubricate your automatic entrance gate and get a garage door tune-up and inspection. These get very squeaky when old, and opening them can easily create a commotion loud enough to fully wake you up well before your alarm.

Improve Ventilation and Air Quality in Your House

Another thing that can easily affect your sleep is the air quality in your home. Most modern homes are equipped with ventilation systems that contribute to good air quality. But, over time, these ventilation systems might start to malfunction and cause a lot of problems for the homeowners. A high temperature is often caused by poorly functioning ventilation systems or old and rotting HVAC units. However, if you notice that the temperature in your bedroom is particularly high, you might want to check the thermostat as well as the ventilation system. If these are not at fault, then you might want to consider upgrading your units or even replacing them entirely with more energy-efficient ones.

Moreover, you should check the quality of your air as well. Although there are many ways to improve the air quality in your home, we feel that installing a few air purifiers might be the best and most efficient choice. For example, if you have pets, you might want to buy an ionizer for getting rid of the pet odors and some other unpleasant smells. Moreover, you can also buy a UV purifier for removing bacteria from your air as well as some other harmful substances.

Get Rid of Devices With Screens in Your Bedroom

A lot of people these days are using electronic devices like TVs or gaming monitors in their bedrooms. However, these devices can easily affect your sleep more than you might imagine. Because they're there, you feel more inclined to use them right before you sleep. Unfortunately, most of them emit blue light, which has very negative effects on your sleep quality. That is because blue light blocks the production of melatonin - a hormone that helps you sleep. Therefore, if you want to improve the quality of your sleep, it is highly recommended that you get rid of any such type of electronic device in your bedroom. Bedrooms are primarily meant for sleep and should be optimized for it - including anything counterproductive to sleep might only worsen the quality of it.

Invest in Thick Curtains to Block Out Light

Having a good night’s sleep means that you’re free from stress, tiredness, and other health issues caused by various negative factors. Of course, the first step towards such peace of mind is having a proper environment for sleeping. This is why you should invest in curtains made from thick fabric that block out most of the light from outside. Many people tend to buy curtains made from thin material from popular mass-market brands. However, such curtains are usually not good enough to block out sunlight during the day. As such, you should invest in high-quality curtains made from thick fabric that can filter out most of the early morning sunlight and city lights during the night.

Replace Your Mattress With a More Suitable One

Your mattress has a very direct impact on the quality of your sleep. The wrong type of mattress can easily cause a lot of problems for your body. Choose one that's too firm, and you risk waking up sore from the rock-hard bedding you just spent eight hours on. Go too soft, and you'll find yourself sinking into the material - something that is not only very uncomfortable for stomach sleepers but even potentially dangerous.

 

That is why knowing the perfect type of mattress for you is so important. If you have no idea what to choose here, don't worry. The Internet is full of guides to selecting proper bedding, so finding all the necessary information won't take long.

Conclusion

We hope that this article was able to help you fix your house in order to improve the quality of your sleep. Sleep is a very important part of our lives and improving it isn't easy. However, as long as you have the right information, you can make even the most ordinary home a place where you can feel well-rested every day. So, don't let your home's problems affect your sleep even further. Instead, take action and start renovating the place using the tips provided. The improvements to your sleep should be seen very quickly! Good luck!

Lack of sleep can increase anxiety, stress, and have negative effects on your immune system. Going into this autumn, take time to reevaluate your habits and be mindful of how you’re sleeping at night. Something that seems so simple can have damaging effects on your overall health, but there are easy ways to help.

Try out some of the home upgrades or personal habits on this list and let us know how they work for you! If you’re looking for more in-depth information, call Alaska Sleep Clinic today @ 907-770-9104 to talk to a specialist!

 

SLEEP APNEA QUIZ

Topics: alaska sleep clinic, sleep hygiene, homeopathic, sleep quality

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