Falling asleep and staying asleep are two things that many Americans find difficult. Around 48% of Americans have occasional insomnia while 22% report insomnia every night. Some of the factors that can prevent a good night's sleep include too much light, noise, and not enough temperature control. For anyone who has difficulty falling or staying asleep, changes can be made to the home in order to make sleeping an easier task.
Controlling Light Exposure
Light plays a big role in regulating sleep. Exposure to artificial light before bedtime has been shown to make it more difficult to fall asleep. Both natural and artificial light send signals to the body that tell it to stay awake. Controlling light exposure is an important part of maintaining a healthy sleep schedule.
One way to help control artificial light is by installing lights that can be dimmed close to bedtime. There are also smart bulbs that emit less blue light. Lower levels of blue light increase melatonin production, which can encourage sleep.
Waking up on time is also an important part of maintaining a healthy sleep schedule. Exposure to natural light can make waking up a much easier task. The easiest way to get exposure to natural light is by opening up blinds or curtains. Installing motorized shades is a great way to get natural light in the morning. These blinds can be put on a schedule and will open only when natural light is wanted.
Noise is a big issue for many people who struggle to fall asleep. Noise pollution is a big problem in many areas, especially cities. For those who have difficulty falling asleep because of noise, there are a few things that can be done to the home to help with this issue. Options to control noise range from acoustic panels to draperies. Acoustic panels do a great job canceling out noise but are an expensive option. Other effective but pricey options include cork flooring and triple pane windows. Adding draperies are one of the least costly options, along with adding rugs and padding to the floor. Draperies can effectively block out street noise and make it easier to get a good night's sleep.
Keep It Cool
Setting the thermostat to a comfortable temperature is very important for being able to fall asleep. If it's too hot or too cold, it can be difficult to fall asleep or stay asleep. For those who find that it is too hot to sleep, checking to make sure that the air conditioning system is working correctly is very important. Fans are a low cost way to keep a bedroom cooler. For rooms that are too cold, making sure there are no air leaks are very important. Weatherproofing doors and windows can really help prevent heat loss.
Sleep is very important. Unfortunately for many Americans, it is not always easy to get. Noise, temperature, and too much light can make sleep difficult. Luckily, falling asleep can be easier with just a few changes to the home.