article

Can't Sleep? Why Your House Might Be To Blame And What You Can Do About It

By Jaymi Naciri via Realty Times

bluehammer

Not being able to get sufficient sleep isn't just annoying. Beyond making you grouchy and causing you to yawn all day, it can threaten your immune system, impact your memory, and injure your back. There are a number of potential reasons for your sleeping issues, but your house probably isn't helping. With a few fixes, you may be sleeping soundly in no time.

Clean your house

What? Yes, it turns out cleaning can have a positive impact on your sleep patterns. Not only will it make you tired with all that physical activity, but a messy house can give you anxiety, and anxiety can cause insomnia.

"Women who described their homes as ‘cluttered' or full of ‘unfinished projects' were more depressed, fatigued, and had higher levels of the stress hormone cortisol than women who felt their homes were ‘restful' and ‘restorative,' according to a study in Personality and Social Psychology Bulletin," said Shape.

Darken the room

That streetlight on the corner that allows light to shine through your windows isn't doing you any favors when it comes to your slumber. "A darker room when trying to sleep is important for everyone, especially shift workers and younger children," said Victor Shade. "For shift workers, especially if you work nights or irregular schedules, having the ability to control the amount of light coming into the home will help you get to sleep easier and prevent health issues like insomnia."

But, for anyone with trouble getting to sleep, the right window coverings can make a big difference. Try changing them out to roller shades, roman shades, or honeycomb shades, or get blackout drapes that can block any sign of light when it's bedtime.

The right noise

You've probably heard of white noise, but pink noise might be even better in helping you sleep.

"A small new study published in Frontiers in Human Neuroscience suggests that one easy way for older adults to get deeper sleep and stronger memories is to listen to a certain soothing sound called ‘pink noise'—a mix of high and low frequencies that sounds more balanced and natural than its better-known cousin, ‘white noise,'" said TIME. "It may sound strange, but previous studies have found that playing so-called pink noise during sleep improves the memory of younger adults," too.

bluehammer Lowes

Turn the temp down

Want to get to sleep easier and doze all night long? It may be as easy as turning your thermostat down. "Dr. Christopher Winter, Medical Director at Charlottesville Neurology & Sleep Medicine, told simplemost that, "Your bedroom should be between 60 to 67 degrees Fahrenheit for optimal sleep. Temperatures above 75 degrees and below 54 degrees can disrupt sleep. Over a 24-hour period, our body temperatures naturally peak and decline. When we fall asleep, our bodies naturally cool off. Helping keep your body get to that lower temperature faster can encourage deeper sleep."

Another benefit: "It's been shown that sleeping in temperatures between 60-68 degrees will allow your body to release more melatonin, one of our best anti-aging hormones."

Control the stink

Dirty clothes in the corner, animal scents on the bed - they're just the realities of everyday life. And they may be, quite literally, keeping you up at night. Bring in a known relaxing scent to change it up. "Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state," said Huffington Post. "A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning."

Change the layout

Are you paying any attention to the principles of Feng Shui? There are said to be 33 ways this practice can help you sleep, from choosing the right location for your bedroom to the placement of your bed," said Feng Shui nexus.

bluehammer marksonchiropractic.com

Get a new mattress

If your mattress is just not comfortable, you're having trouble getting to sleep, are tossing and turning during the night, and/or are waking up with a sore back on a regular basis, it may be time to go shopping! Experts recommend getting a new mattress every six to eight years. Keep in mind that many newer mattresses only have a pillowtop on one side, making them unflippable, but if your existing mattress is flat on both sides and or has pillowtop and bottom, flipping it every three months, as recommended, will help keep it in its best shape, which can help you sleep better.

Think about the 5,000 pounds of dead skin and bugs in your mattress

OK, maybe not quite that much. But the longer you've had your mattress, the more gross stuff is building up in it. "Old mattresses are filled with bed bugs and dust mites. These microscopic creatures eat the dead cells your body sheds. The process sounds gross, and it is," said ELITE DAILY.

Sorry to get so graphic about dust mites, but, "Your bed is Disneyland for those little critters," said Apartment Therapy. And, the allergies they can cause may be the reason you're having trouble sleeping. If you're still not ready to get a new bed, there are fixes to help keep the bugs at bay. "Vacuum your room with a HEPA filter and clean your bedding as often as you can - including your pillows, which you can throw in the dryer for 15 minutes to kill off any existing bugs," they said. "Instead of scented detergent, use a few drops of eucalyptus oil in your laundry. Put hypoallergenic protective covers on your mattress and pillows."

Get new bedding

While you're examining your mattress, don't overlook your bedding. If nothing else has helped your insomnia, the Gravity blanket might do the trick," said Elle Décor. This blanket is weighted and "simulates the feeling of being hugged. The pressure in the blanket is evenly distributed to target specific pressure points throughout your body that have been shown to help relax the nervous system and raise serotonin production."

Want to estimate your home improvement costs before talking with a contractor? Claim your home for free with bluehammer to estimate costs, secure your home inventory and learn more about your home.

* THIS REPORT IS AN OPINION THAT MAY BE INACCURATE AND IS PROVIDED SOLELY AS AN INFORMATIONAL TOOL NOT DESIGNED TO PROVIDE DEFINITIVE ANSWERS. ALL ELEMENTS ARE OFFERED “AS IS” AND BLUEBOOK EXPRESSLY DISCLAIM ANY AND ALL WARRANTIES, REPRESENTATIONS, AND GUARANTEES OF ANY NATURE, EXPRESS, IMPLIED OR OTHERWISE, INCLUDING BUT NOT LIMITED TO ANY IMPLIED WARRANTIES OF MERCHANTABLITILY, NONINFRINGEMENT, TITLE, QUIET ENJOYMENT, ACCURACY, OR FITNESS FOR A PARTICULAR PURPOSE. IN NO EVENT SHALL BLUEBOOK (OR THEIR SUPPLIERS) BE LIABLE FOR ANY GENERAL, DIRECT, SPECIAL, INCIDENTAL, INDIRECT OR CONSEQUENTIAL DAMAGES OF ANY KIND, OR ANY DAMAGES WHATSOEVER (INCLUDING WITHOUT LIMITATION, THOSE RESULTING FROM USE OF THE PRODUCT, INCLUDING : (1) RELIANCE ON THE MATERIALS PRESENTED, (2) COSTS OF REPLACEMENT GOODS, (3) LOSS OF USE, DATA OR PROFITS, (4) DELAYS OR BUSINESS INTERRUPTIONS, (5) AND ANY THEORY OF LIABILITY, ARISING OUT OF OR IN CONNECTION WITH THE USE OR PERFORMANCE OF INFORMATION) WHETHER OR NOT BLUEBOOK HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES.

Know what you should pay for your home improvement projects with bluehammer.Claim your home. It's free!

Popular


Follow These Steps Before Starting Your Kitchen Remodel

If your kitchen is looking a bit dated, consider a remodel to upgrade its efficiency and looks. Here's a quick guide to planning your kitchen update:

Creative Ways To Keep Your Home Cool Without Running Your Air Conditioning 24-7

Heat wave! Are you feeling it? Are you over it? Are you dreading this month's electric bill that will rival your monthly grocery budget? There are a few tricks that can help you keep cool at home without running your air conditioning all day.

Home Repairs VS Improvements: No Clear Answer

Question: I am having trouble figuring out what constitutes an improvement and what is ordinary maintenance. Thinking ahead to selling my house in a few years when the market rebounds, I have been keeping accurate records so that I can deduct these costs to lower the capital gains. Recently, I remodeled a bathroom, replaced a deck, replaced and upgraded the spa filter and motor, replaced the front door with a fiberglass model guaranteed to last more than my lifetime, and replaced a roof and rain gutters. Which of these can I safely regard as improvements, and which are just maintenance?

Installing an Interior Light Fixture

Interior lighting not only helps you see better, but also adds to the decor of your home. Upgrading an interior light is a great way to spruce up an area and save on energy costs.

Do's And Don'ts For Painting Your Bathroom Cabinets

If your bathroom cabinets are old, ugly, tired, or all of the above, you've probably thought about painting them more than a few times. And if you're like us, you may have done a bit of research but failed to take it further for fear that they won't end up looking decent. But the truth is that if you follow the directions of those who've been there before (and, especially, if you heed their warnings regarding shortcuts and mistakes), you can transform your bathroom pretty easily. This list of do's and don'ts will help guide you.

How To Design An Entryway That Fits Your Need

It's easy to think you need to live like a robot to have a beautiful home, but that's not the case! The design for your home should always support your unique lifestyle. Designing a house that embraces your life and look is easy: Notice how you live.

How to Upkeep Your Home So Neighbors Are In Awe

Homeowners are responsible for the quality of their home with the maintenance and care that they provide for the building throughout the year. Every home requires a specific amount of upkeep to ensure that it maintains its value and has a high level of appeal. To keep your neighbors in awe of your home, there are a few important steps to take to allow it to stand out in the local area.

A Homeowner's Guide To Water Filtration

Is a home water treatment system a luxury or a necessity? Based on surveys commissioned by the Water Quality Association (an industry trade group), people who viewed water treatment as a luxury rose from 50 to 54 percent between 2013 and 2015.

8 Amazingly Easy Tips For A Pet-Friendly Home

For many of us, it's an absolute pleasure to share our homes with our four-legged best friends. But there's no denying that our pets can sometimes lead to wear and tear on our homes. Yet with careful planning and some redesigned elements, we can enhance our house so that it's conducive to our pets and ourselves. If you live with a beloved pet, the following design trends and home-living tips are sure to promote a home that's comfortable for everyone -- and everything -- that lives there.

Electric Water Heater Troubleshooting Quickstart Guide

Technology advances are making electric water heaters more popular than ever. The electric water heater market, valued at $6 billion in 2015, will expand at an annual compound growth rate of 7.5 percent to reach $33.22 billion by 2024, Global Market Insights projects. Advances in energy saving, comfort control and display technology are driving demand. As more homes acquire electric water heaters, home owners will increasingly require specialized maintenance for these appliances. Here’s a quickstart guide to assist you when troubleshooting electric water heaters.

See More Articles