Do you find yourself tossing and turning on a nightly basis? Is getting a restful night of sleep something that you struggle with? Research has shown that at least 4 out of 10 Australians struggle with sleep issues ranging from insomnia, poor sleep habits or choices that affect the quality of sleep. Did you know that one of the biggest contributors to sleep quality is one’s environment? All too often, we unconsciously sabotage our quality of sleep without even knowing it. Today we have a look at 6 ways your house may be ruining your sleep quality, so read on to find out more!
1. Ah-Choo! Are Allergies Keeping You Up?
Do you find yourself sniffling or suffering from allergies that inadvertently make it difficult for you to fall asleep? If so, your home may be full of allergens that you need to get rid of in order to get a restful night’s sleep. Some common allergens include dust mites, pollen spores, pet dander or even insect droppings. The best way to rid your home of allergens is to clean with a steam mop, vacuum on a regular basis and purchase hypoallergenic bed linens. You can also cover your mattress in a dust mite protector for added protection if you are highly sensitive.
2. Is Your Home Full of Clutter?
We get it – sometimes there just isn’t enough time in the day to dedicate to cleaning or tidying your room. However, a room full of clutter or junk can be one of the reasons you struggle with poor sleep quality. Untidy environments can trigger stress and anxiety which then results in the inability to get a good night’s rest. We highly recommend keeping tidy and organized not just in the bedroom but all around your home. Dedicate one day a week to giving your space a thorough clean – you’ll be amazed at how much more relaxed you feel and how much your quality of sleep will benefit from it.
3. You Have Technology in the Bedroom
Most of us are guilty of staying glued to our phones or devices 24/7. Whilst we all lead busy and fast-paced lives, it is also important that we ensure that we turn these devices off at least one hour before bed. Are you prone to watching tv before bedtime? Perhaps you’re aimlessly scrolling through Facebook or Instagram when what you really should be doing is winding down with a cup of tea or a warm bath. Placing a ban on technology at least an hour before bed is one of the best things you could do for your quality of sleep.
4. It’s Getting Hot in Here
Did you know that the human body becomes cooler at night which is why it is always recommended that you lower your home’s temperature before heading to sleep? Lowering the thermostat at home can aid in helping you relax and get to sleep a lot easier. The last thing you want is to hop into bed a sweaty mess or toss and turn all night long because you feel warm and stuffy. Keeping your room or home temperature between 16-19 degrees Celsius is the ideal temperature for a restful night of sleep.
5. Light Disturbance
Do you find that your bedroom isn’t as dark as you’d like it to be? Studies have shown that light is one of the most important external factors when it comes to sleep quality. The light-sensitive cells in our retinas often associate light with the day time, which is why many people struggle to fall asleep if their room isn’t pitch black. The best way to prevent light from shining in through your windows is with the help of block out curtains or blinds. We also recommend keeping any devices that may emit light out of the bedroom so that your room is pitch black and rid of distractions.
6. Your Four-Legged Friends
Most pet owners love having their four-legged friends in bed with them. I know this because I’m one of those people too. However, did you know that sleeping with your pets is a great contributing factor to poor sleep quality? 30% of people who sleep with pets wake up at least once per night, whilst 67% complained of poor sleep quality. Instead of letting your pets sleep on your bed, we recommend getting them a bed of their own. Ideally, keeping them out of the bedroom is best, but if you can’t do that, purchasing a separate pet bed for them should do the trick.
And there you have it – 6 ways in which your own home may be accidentally sabotaging your quality of sleep. We hope that this has given you some insight into why you may have trouble sleeping and how you can overcome your sleep issues with a few small changes.