Alaska Sleep Education Center

Ways To Make Your Home and Life More Sleep Friendly

Posted by Jennifer Hines

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on Oct 8, 2020 7:21:00 AM

Middle-aged man having a restful moment relaxing in sofa

We know that getting better sleep is critical for good health, but it’s easier said than done. Of course, you can do testing, educate yourself, or try sleep-aids but today we are going to cover how to make your home a sleep sanctuary and the habits you can implement into your daily life to promote proper sleep. These are the first steps you can take to try to better your sleep naturally at-home without the help of professionals.

Home Upgrades to Make:

We now know how important sleep is to our health and it’s worth the investment to make in your home to ensure you’re getting the best sleep possible. Making home upgrades will always take time and money, but when it comes to your health, it’s important to consider the changes you can afford to make. From simple things like buying new curtains to more in-depth renovations, here are some tips to consider tackling no matter your budget or time constraints:

  1. Invest in a new mattress. A mattress is a big commitment to make in terms of money and a lot of pressure to get one that you know you’ll still be comfortable on in months and years from now. Luckily, most companies offer great guarantees, so you can sleep sound knowing that you aren’t making an irreversible decision.
  2. Soundproof your walls. This is another big commitment to make in terms of renovating your home. But if renovating is an option for you, then it’s definitely worth it to soundproof your bedroom walls to help keep any noise from teenage kids or the busy outside streets from disturbing your sleep!
  3. Paint your bedroom. Bedrooms are always an exciting area of the home to personalize with your favorite color on the walls or in the form of accent decor. However, this is most importantly the place where you should feel calm and comfortable, ready to get a great night of sleep. To help you feel at peace in your bedroom, choose a calming paint color for the walls, like a light blue or cream, to help your room feel like a restful sanctuary. Next, you can decorate your room with plants, aromatherapy diffusers, or photos that help to bring you joy and feel at peace.
  4. Purchase blackout curtains. Blackout curtains or shades can help keep you asleep at night, especially during the summer months when darkness is rare in Alaska. There’s a lot to consider when buying blackout curtains or shades, but no matter your style, you can find something that fits the calming decor in your bedroom and will help you sleep better at night.
  5. Service your HVAC system. Getting your furnace and air conditioning unit serviced regularly should always be on your list of priorities as a homeowner. Not only does getting them serviced help you stay in the know about the status of your appliances, but it will also help keep the air quality in your home filtered and clean. If your HVAC hasn’t been serviced you may be breathing in air that’s filled with allergens, making it tough to sleep at night. If you have a home warranty plan, the service and repair of these appliances may be covered, so you can get them fixed up regularly at no extra cost to you!


These options vary in time commitment and cost, so you can choose which one best fits your needs right now! Something as simple as a coat of paint or calling your home warranty provider can instantly improve how you’re sleeping through the night.

 

Lifestyle Habits to Try:

Lifestyle changes to ensure you’re living a healthy life and getting the best sleep possible likely won’t come as easily as upgrading your home. It will take more time and dedication to make your new habits last for the long-term. If you’re intrigued by any of the ideas outlined below, be sure to research how to make a habit stick before diving in head-first to any lifestyle change.

  1. Have a routine. Having morning and evening routines will help get your body in the rhythm of knowing when it’s time to wake up and start the day and when it’s time to wind down for sleep. When you first wake up, have a list of a few things you’d like to accomplish to help you prepare for the day. This can be simple things like brushing your teeth, applying your skincare routine, journaling, and getting sunlight to help your circadian rhythm. If you’re unable to get natural sunlight, you should still try to increase your light exposure artificially. The same goes for your evening – try to set a calming routine every night. This could consist of reading, drinking warm tea, or using aromatherapy, but you should stay off of your phone and away from the TV for at least an hour before bedtime.
  2. Enjoy your exercise. Exercising daily is an important part of any healthy lifestyle but enjoying your time exercising is vital for peace of mind and great for sleeping habits. Getting outside with your dog, playing a sport you love, or practicing yoga are just a few examples of ways to move your body happily, preparing it for a better night of sleep.
  3. Be mindful of your daily practices. It’s easy to get into the habit of napping during the day, eating late at night, and consuming alcohol before bed. But, did you know these are all things that can negatively affect your sleep? Try to be more mindful of how your daily practices are affecting your sleep cycle. You can do this by journaling your daily routines and how you’re sleeping that night. It’s easy to act without intention, especially with habits we’re used to doing daily, but if you’re serious about making your lifestyle more sleep-friendly this is a step you should consider.

Again, changing your lifestyle habits isn’t easy. Start with a small goal and work up toward the habit you want to stick with. Keep in mind that these are changes to help better your sleep and your overall health.

Final thoughts:

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: bedroom, getting beter sleep, work from home

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