If you’re having trouble falling asleep and staying asleep, you’re not alone. Hundreds of thousands of individuals around the world face the same problem. 

However, you’ll be happy to know there are some things you can do to help yourself get a good night’s sleep. Once you determine how much sleep you need, you can prioritize getting it. 

Sometimes, making your room sleep-friendly can be as easy as adding — or removing — things in your bedroom to create a sanctuary of calm and comfort so you can rest easy.

The optimal amount of sleep

sleeping in home

Of course, as with just about everything in life, what’s right for one person isn’t necessarily optimal for another, but the ideal number of hours of sleep will only vary by a couple of hours for most adults.

Age and sleep

As an adult, you need around seven to nine hours of sleep each night. Children and teens need more sleep than adults, and babies need the most rest. However, seven to nine hours of sleep should be sufficient throughout your adult years.

Signs you need more sleep

The following are some signs that you might need more sleep: 

  • Acne
  • Falling asleep through the day
  • Nodding off while driving
  • Falling asleep immediately upon lying down
  • Low sex drive
  • Hunger
  • Mood swings
  • Weight gain

It’s incredible how much you can learn about yourself when you start paying attention to what’s happening in your body and mind. Of course, each of these symptoms could be caused by a different issue other than sleep, but you should at least consider the chance that lack of sleep could be the reason.

Signs you’re sleeping too much

If you think all sleep-related problems are related to insufficient sleep, think again. In fact, you can have increased headaches, back pain, risk of diabetes, and heart disease from getting too much sleep.

Like so many things in life, moderation is the key. More people get too little sleep than too much, so read on to learn the best home upgrades for improved sleep.

5 Home upgrades for better sleep

sleeping at night

You could spend tens of thousands of dollars to turn your bedroom into a spa, but you don’t have to invest much into your home to experience better sleep.

Window treatments for darkness

Darkness helps your body produce melatonin, a critical hormone for sleep. So, try to make your room as dark as possible to get optimal rest. There are a few practical ways to cover your windows and reduce ambient light.

Hang blackout curtains and custom-sized shades. You can use these shades with your existing curtains. Blinds are another possible solution for blocking out light.

Curtains and blinds are an inexpensive way to revolutionize your sleep and help your melatonin regulate. 

Noisemaker for covering disruptions

Unexpected noises can disrupt your sleep, so you wake up feeling unrested. White noise provides continual background sounds conducive to sleep and covers bothersome noises. 

Some people prefer a fan, while others have found success with a white noise machine. Another simple solution is to use a white-noise app on your phone. Several free white noise apps let you adjust the types of sounds and the volume. 

Lighting for peace

Harsh overhead lights can suppress melatonin production, especially if the lights are on the cooler or blue side. Dim lamps in warmer color shades can help set a more peaceful mood for sleep than bright lights. 

And remember, since blue light interferes with melatonin production, you should stay off your computer and phone for at least an hour before you plan to go to sleep. 

Storage to eliminate clutter

A messy bedroom can increase anxiety, which can lead to poor sleep. And unfortunately, you’re less likely to declutter when you’re tired, so you’ll likely continue the cycle of having a mess, anxiety, and lack of sleep. 

You need to eliminate the clutter to get better sleep, and one way to do that is to invest in some storage options. There are many innovative storage ideas to give you a place to put everything in your room, and they’re worth looking into if it means you’ll sleep better at night. 

New mattress to improve comfort

Beds lose support slowly over time, so you might not realize your mattress is bad. If your bed is over ten years old, it’s likely past its prime. Have you noticed you’re sore when you get up in the morning? That shouldn’t happen. You shouldn’t wake up in pain unless you just started a new exercise regime. 

Another way to tell if you need a new bed is to look at your mattress. Is it permanently depressed where you sleep? Are there holes wearing through the top? A new mattress is the home upgrade you need to improve your sleep quality.

Benefits of getting enough sleep

benefits of getting good sleep

Restful and adequate sleep can help you reach your physical and mental potential. Several benefits come with getting the right amount of sleep.

Improved health

All the risks associated with a lack of sleep can be remedied by getting enough sleep. Additionally, sound sleep will help improve mental clarity to make better decisions and work more productively.

Lower life insurance premiums

You may be skeptical of this benefit, but when you consider how many health problems are associated with a lack of sleep, you’ll start to understand.

The healthier you are, the better premiums you’ll qualify for life insurance. The fittest individuals get placed in the preferred plus risk category, and those in that group get the lowest life insurance rates. Getting the proper sleep could bump you into a better risk category.

Some types of insurance don’t require a medical exam, but term life insurance, which is the most beneficial for younger and middle-aged adults, is where your health will most impact your premiums. 

Lower Risk of Raising — or Losing — Car Insurance

Getting better sleep will also help you prevent drowsy driving, an all-too-common occurrence that often has catastrophic consequences.

Beyond the unthinkable harm you could inflict upon yourself or other drivers if your drowsy driving causes an accident, you could put yourself in dire financial straits.

Law enforcement and insurers liken drowsy driving to drunk driving, so the penalties are stiff. A reckless driving ticket could set you anywhere from $300 to $2,500. That ticket can stay on your driving record for several years, depending on your state.

A reckless driving ticket can skyrocket your insurance rates by up to 82% since you will be considered a high-risk driver. And your insurer could drop you for repeated offenses and a conviction of vehicular manslaughter. 

If you’re not getting the sleep you need, try one of the easy home upgrades discussed above. That simple investment into your sleep may help improve your health and help you save money.

5 simple home upgrades to get better sleep was last modified: December 1st, 2022 by Melanie Musson.
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