10 Things You Can And Should Do To Improve Sleep

10 Things You Can Do at Home to Improve Sleep
(Last Updated On: April 21, 2022)

As you may already know, sleep plays a vital role in our health and well-being. It is just as important as eating and exercising and that’s why we want to give you tops to improve sleep. 

Getting the right amount of quality sleep is a very important factor to maintain a healthy lifestyle. 

In order to properly function our bodies are wired to sleep for the correct amount of time – an average of 8 hours/day – in the right environment.

As you already know, sleep plays a vital role in your health and well being. It is just as important as healthy eating and regular exercise.

Getting the right amount of quality sleep is critical in maintaining a healthy lifestyle.

To properly function, your body is wired to sleep an average of 8 hours a night.

Besides needing that amount of sleep, the quality of your sleep is also important. It can dictate your productivity at work or school, your attention span, your capacity to memorize things, and your overall mood.

Over the years, more people have complained of insufficient sleep at least one night a month, and 11% report inadequate sleep every night.

To help you improve your chances of a good night’s sleep, we’ve put together 10 things you can do at home to improve sleep.

1. Keep the temperature comfortably cool to improve sleep

Room wall mounted thermostat displaying 63 degrees

Everyone has their preference, but the ideal bedroom temperature to attain optimal sleep is between 60 and 72°F (15 and 22°C). Try to keep your room temperature between these limits.

2. Keep the room well ventilated to improve sleep

Open Windows for well ventilated rooms

Your body lowers its core temperature when sleeping, and using fresh air to cool the room before you go to bed can help you achieve a lower core temperature quicker and help you fall asleep faster.

Make sure the air in your bedroom is fresh, especially at night. You can do that by simply opening the windows for a few minutes before you go to bed.

3. Control the humidity to improve sleep

Control the humidity in your house using a humidifier

Do you have low humidity in your home? That alone can significantly affect your sleep. 

A good way to control the humidity level is to start using a humidifier, a device mainly designed to keep the air moisturized and help you fight dry skin, bloody nose, sinus headaches, and other respiratory issues. 

Check out our post on why you need a whole-house humidifier here.

4. Lower the noise volume to improve sleep

Adjust the level of noise in your home

It may seem counter-intuitive, but a sound (or white noise) machine can help if you have a noisy environment. These simple machines mask outside noises that can disturb your sleep. If you use one on a regular basis, it can signal to your body that it is time to rest.

5. Adjust the level of light to improve sleep

Dim the lights in your bedroom for a deeper sleep

Light – or the proper kind of light – also plays an important role in attaining a good sleep. The normal rhythm of life involves being active during daylight and resting at night. 

Exposure to light during the day stimulates your mind, and so when you are exposed to light in the evening, it can make it harder to fall asleep.

It is also very well known that exposure to the light from computer screens before bedtime will delay sleep and affect your brain during sleep.

To help darken your bedroom, use curtains or black-out drapes, dim the interior lights, or use smaller sources of light. It is also best to make your bedroom a technology-free zone.

6. Clean the air to improve sleep

Purify the air in your house with an air purifier

Air pollution is often thought of as primarily an outdoor issue, but you can have pollution indoors from the items in your home that release gases or particles into the air.

The Environmental Protection Agency (EPA) states that flooring, upholstery, carpet, tobacco products, and excess moisture are a few of the things that can create pollutants in your indoor environment.

Fireplaces and chimneys can also be a source of irritants in the indoor environment.

If you live in a city where the exhaust from traffic is always present in the air, opening a window might not be the solution. One proven way you can remove harmful pollutants from the air in your home is by using an Air Purifier.

Another way to filter the air in your bedroom and add some beauty is with the addition of plants. Few people know that most plants actually filter air and have other real health benefits.

Cleaner air everywhere means better sleep too. So, why not try a natural remedy? Filter the air in your bedroom, office, or the entire house with plants.

7. Use a comfortable mattress to improve sleep

Sleeping on a comfortable mattress can improve sleep

It may seem hard to believe, but you will spend about one-third of your life either sleeping or attempting to do so. With that much time spent in bed, it is imperative that you have a mattress that supports good sleep.

Studies suggest that the type of Sleeping mattress you use makes a difference in the quality of sleep you will get. A mattress should support the healthy curvature of your spine. It should not cause you to get overly warm either.

Most mattresses last between seven and ten years, although many variables can influence the lifespan of a mattress. If you find that you are waking with aches and pains or your mattress feels unsupportive, it might be time to get a new one.

8. Use relaxing scents from oil diffusers to improve sleep

Use relaxing scents from oil diffusers

Essential oils have been around and used for medical purposes since ancient times. 

Essential oils are derived from plants and obtained by crushing, steaming, and distilling parts of the plant. Aromatherapy using essential oils is a form of alternative medicine that relies on the powerful sense of smell.

Many people find that using aromatherapy gives them a positive effect when trying to sleep. Lavender is often used for insomnia, and cedarwood has a mild sedative effect due to the cedrol oil it contains.

9. Use the right pillow to improve sleep

Use the right pillow for a comfortable sleep

Using a quality pillow for appropriate neck support and maintaining the cervical curve will improve sleep quality along with that of a good mattress.

The right pillow can minimize pain, discomfort, and soreness and relieve pressure at certain points of your spine.

If you know you’ve been waking up with a sore neck, and even headaches, it’s time for you to replace your pillow.

10. Use “sleep-friendly colors” in your bedroom to improve sleep

Use sleep-friendly colors to stimulate sleep

Colors can influence mood, emotions, and behaviors. While the jury may be out on exactly how much of an influence color would have on your sleep, studies suggest that color has an impact. 

One such study found that blue has a calming effect, leading several universities to use the color in residence halls.

Muted colors in shades of blues, greens, and even yellow are suggested as being able to evoke a tranquil atmosphere.

 

Hopefully, these 10 suggestions will help you to achieve better sleep.

This is not an exhaustive list, nor is any of our advice medically proven. Since sleeping is an essential part of your life and plays a vital role in your health and overall wellbeing, it is worth exploring these suggestions.

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