Alaska Sleep Education Center

Boosting the Sleep Health of Your Home

Posted by Paisley Hansen on Jun 8, 2022 3:35:00 AM

Affectionate couple smiling at camera at home in bedroom.

A good night’s sleep is essential as regular exercise and eating a healthy diet. Studies show that lack of sleep has adverse effects on your performance, brain function, and hormones. It also causes weight gain and increases the risk of disease in both children and adults. On the other hand, getting the recommended amount of sleep helps you exercise better, eat less and be healthier. Here are several tips to help you sleep better in your home.

Increase Natural Light Exposure Throughout the Day

The human body has its natural internal clock known as the circadian rhythm. This rhythm affects your body, hormones, and brain that help you stay awake during the day, and it tells your body when it is time for bed. Furthermore, natural sunlight or other bright lights keep your circadian rhythm running smoothly. This rhythm improves your daytime performance, as well as your quality of sleep at night. 

People with insomnia saw an improvement in their sleep quality when they used daytime light exposure. Additionally, it reduces the time it takes for them to fall asleep by almost 85 percent. If you are a first-time home buyer, invest in bright light bulbs to mimic the sunlight.


Limit Your Blue Light Exposure

 Exposure to sunlight during the day has many benefits. At the same time, nighttime exposure to light has the reverse effect. This exposure is due to your circadian rhythm. Your brain is tricked into thinking it is still daytime outside. Your body naturally produces melatonin, which helps you get to sleep. When your body still thinks it is daytime, it reduces the production of these sleep-inducing hormones. Therefore, blue light, which is found in all electronic devices such as computers and smartphones, emits this light in large amounts. 

  • Buy yourself blue light glasses. These glasses help reduce the strain on your eyes brought on by blue lights.
  • Download applications that block blue light on your computer and smartphone.
  • Stop watching TV at least two hours before bed and stay off your phone.

Blue light does more harm than good. Use any of these tips to help reduce its effects on your body. 


Do Not Consume Caffeine Late

 There are several benefits to caffeine, which is consumed by over 90 percent of the population. Caffeine is addictive because one dose enhances your energy, sports performance and focus. So, when it is consumed at night, it stimulates the nervous system and stops your body from relaxing. Research shows that consuming caffeine six hours before bed has a significant impact on your ability to get quality rest. In addition, caffeine stays in your system for up to eight hours. So, you should not consume caffeine after four p.m.

Reduce Taking Long Daytime Naps

Short power naps are helpful, but long naps during the day can disrupt your sleep.  Sleeping during the day throws off your internal schedule, making it difficult to sleep at night.  In fact, studies show after taking a midday nap; participants were sleepier during the day.

Longer naps worsen your health and sleep quality. Whereas napping for 30 minutes or less a day improves your brain performance. Research also shows that those who take daytime naps do not have as many sleep disruptions at night. You should not be concerned if you take regular naps during the day, you will get enough sleep.

Set up a Sleep Schedule

The circadian rhythm of your body runs in a cycle, synchronizing itself with dawn and dusk. Also, consistency in waking and sleeping hours helps with your long-term sleep quality. For example, participants in one study, who had irregular sleep patterns, had a poor sleep quality. 

Studies show that irregular sleep patterns alter the circadian rhythm and your natural melatonin levels, which signal your brain to sleep. If you have trouble sleeping, make it a habit to wake up and go to bed at the same time each day.

Take a Sleep aid Supplement

Melatonin is a sleep hormone signaling your brain when it's time to sleep. Melatonin pills are a well-known sleep aid. This sleep aid is commonly used to treat insomnia, and it is one of the simplest ways to go to sleep quicker.

Taking two milligrams of melatonin enhanced sleep quality and vitality in the study the following day, as well as helped participants fall asleep faster, according to one study.  In another study, 50 percent of participants fell asleep faster, and 15 percent had better sleep quality.

Furthermore, neither of these studies above showed any withdrawal symptoms.  Melatonin is particularly beneficial while traveling and adjusting to your new time zone because it aids the circadian rhythm of your body.

Utilize Your Bedroom Environment

Many people think the environment and layout of their bedroom is an essential aspects of getting a good night's sleep: noise, furniture arrangement, temperature and external lights, to name a few.

External noise, particularly road noise, is linked to poor sleep and long-term health problems.  In one study of female bedroom environments, half of the participants reported better sleep quality with a reduction of noise and light.

Minimize external noise and artificial lighting from gadgets to improve your bedroom environment. Make your bedroom a peaceful, pleasant, clean, and enjoyable environment.

Relax Your Mind at Night

Most people have a relaxing practice before heading to bed.  Relaxation techniques performed prior to bedtime demonstrated improved sleep quality and are a typical treatment for insomnia.  Listening to soothing music, meditation, and visualization are effective relaxation techniques. However, experiment with different approaches to see what works best for you.

Take a Hot Bath

Another popular approach to sleeping better is taking a relaxing bath or shower.  According to studies, baths can improve sleep quality and assist you in falling asleep faster. Take a warm bath at least 90 minutes before bed to enhance sleep quality and experience deeper sleep. However, if you do not feel like taking a nighttime bath, merely soaking your feet in hot water helps you sleep better.

Do Not Drink Liquids Before Bed

Excessive urine during the night is known as nocturia. This has an impact on daytime energy and sleep quality. Consuming large volumes of liquids prior to going to bed causes comparable sensations. However, some people are more susceptible than others.

Although hydration is essential for your health, it's a good idea to cut back on fluids late in the evening. Avoid drinking an hour or two before going to bed.  You should use the restroom shortly before going to bed to reduce your chance of waking up in the middle of the night.

Getting an adequate amount of rest each night comes with many benefits. However, not getting enough sleep has its disadvantages. When you implement these tips into your home, you will notice a significant difference.

If you try all these tips and find you're still struggling to sleep, it might be time to visit the doctor. You could have a sleep disorder that is treatable with a prescription. It's not a cause for alarm, as 70 million other Americans suffer from them as well.

Sleep is a complex facet of your life, and it would behoove you to ensure you take care of this important biological function. After all, you spend more than a third of your life with your eyes closed. The best sleep starts with a clean, noise-free, light-free environment, along with a regular schedule.

For some, their sleep problems go beyond any small home adjustments.  You don't have to battle lack of sleep alone.  call Alaska Sleep clinic today @ 907-420-0540 to speak with one of our board-certified sleep specialists.  Improve Your Sleep.  Improve Your Life.

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Topics: alaska sleep clinic, environment, sleep health, alaska sleep, dream home

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