6 Drug-Free Ways to Treat Insomnia by Improving Your Sleeping Area

The secret to sleeping well at night starts in your sleeping environment. According to studies, insomnia is the most specific sleep issue, with up to 40% of adults reporting insomnia. Plus, how well you sleep depends on the quality of life you lead. A lot of factors can contribute to sleeping problems. However, no matter the diagnosis, our sleeping spaces are a part of the problem, and re-evaluating our bedroom is an easy way to get better sleep. Below are drug-free ways you can treat insomnia and sleep better.

1. Sleep on a good mattress

Sleep on a good mattress

Having a good mattress changes everything. It improves your sleep and thus your overall health. Also, you spend a lot of time in your bed at night during sleep, so investing in a quality nectar memory foam mattress should be the utmost priority. Mattresses should provide a balance of both support and comfort. Good mattress support is when your mattress can maintain spinal alignment as you sleep. Size is also vital. The mattress you use should be large enough for you and your partner to move with ease. Age is another factor to consider as you choose a good mattress. For our skin gets less elastic as we age, increasing sensitivity to the various pressure points.

2. Keep it quiet

If your partner wakes up while you are still asleep, and they need to get out of bed with hardwood floors below. Use rugs to help reduce the noise as they move around the bedroom. Choose plush rug materials like shag, silk, wool, or faux fur. Also, use bedroom rags to have a soft area to step in and out of bed every morning. If you need to reduce noise in your bedroom, buy upholstered beds. Choose one in a cool shade that complements your room. Also, you can add a ceiling fan for they provide white noise that helps with sleep as it is relaxing. Tapestries and fabric wall hangings can also help in noise reduction.

3. Make sleep a priority

Make sleep a priority 

The bedroom should be for only sleep and sex purposes. So, as you audit your sleeping area, remove anything unnecessary. Clutter will cause anxiety and stress anytime you see it. This includes items that are under the bed. Remove electronics, excessive books, exercise equipment, unfolded laundry, and other things. Any other objects that must be left out should be left neat. Since nightstands are a part of storage places, ensure yours have drawers and cabinets to reduce visual clutter. The nightstand surface should only have a photo, lamp, and journal.

4. Choose colors conducive for sleep

Choose colors conducive for sleep

Cool colors like gray, blue, silver, green, and lavender are ideal for the bedroom. A bedroom with cool colors lowers heart rate and blood pressure to help with sleeping well at night. According to a study, people with blue bedrooms sleep at least seven and half hours every night. Green is also a good option as it is a stress reliever color. But, choose pastel shades of green over true green as it is more calming. Achieve a more minimalistic look by using green accents on white walls. Avoid shades of red as it leads to higher levels of stress, as the color of your bedroom affects stress levels. If you are a shift worker, paint the walls a dark color to make it easy to sleep during the day.

5. Hide electronics

Another way to treat your insomnia, you can remove electronics from the bedroom. They affect sleep, and they are distracting. This includes your mobile phone, laptops and if you have a television, you can cover it or switch off an hour to bed. If this is a challenge for you, install a custom drop-down or pop-up television lift as it helps hide everything.

6. Use black-out shades

Light is an enemy of sleep. Therefore, your bedroom should be as dark as possible, and black-out curtains will come in handy. If you do not have it, have a sleep mask will be helpful. Shop for quality black-out shades and other window stuff and get a company that offers complimentary measuring services. Also, consider if you get exclusive collections, among other things.