Sleep deprivation is a health concern, but most people tend to overlook it as a bad habit. Did you know that getting less than seven hours of restful Sleep can make you sick?

Research links sleep deficiency with several chronic health issues, including obesity, high blood pressure, diabetes, heart disease, kidney disease, stroke, and depression.

If you aren’t getting the healthy seven hours of sleep as an adult, you need to find the cause and address it. Statistics show that the problem is widespread, with one in three American adults falling short of the seven-hour mark.

Failing to address the issue means you may end up with full-blown insomnia sooner than later. The worst part about insomnia is that it may make you dependent on medication at some point.

While the numbers don’t look great, the good thing is that sleep deprivation can be addressed with a few lifestyle changes. For example, you may rework your diet, mealtimes, exercise routine, and sleep schedules to get things on track. Besides the basics, you can pick a few culprits in your Bedroom and eliminate them.

Here are a few ways to deal with the lesser-known bedroom culprits that may lead to sleep deprivation:

Check your Mattress

Did you know that the wrong mattress can keep you awake at night? According to statistics, the average American spends 36 years in bed over their lifespan. That means you have good reasons to invest in the right mattresses according to your needs. 

If you experience sleep issues consistently, you may need to replace your mattress. Expect to be spoiled for choice when you check your options, but don’t settle for a random one.

Ask questions like “What are mattresses made of?” and “How to find the best product to match your needs?” to find the right one. The most popular materials include memory foam, innerspring, latex, air mattresses, and waterbeds.

Mattress Verdict recommends matching a mattress with factors such as your weight, health condition, and sleeping style. For example, memory foam is the best option for people with back pain or arthritis. Heavyweight individuals should opt for an innerspring mattress, while latex is ideal for people looking for a green alternative. 

Maintain Bedding Hygiene

Besides the right mattresses, clean and hygienic bedding is another way to enhance your bedroom’s environment. Change your bedsheets and pillowcases often because dirty ones can harbor germs.

A survey suggests that the average American changes their bedsheets once every three weeks. Avoid procrastinating, and do it every week.

Vacuuming your bedroom carpet helps reduce dust mites and prevent allergies. Also, check your bed for culprits like bed bugs because they can also keep you awake.

If you are a pet parent, keep the bed off-limits for your furry companion. A hygienic space ensures better sleep and good health, so don’t skimp on it. 

Cut the Noise

Exposure to noise can cause sleep disturbances and deprivation for evident reasons. Even low levels of noise are detrimental.

After all, you cannot expect to get quality sleep in a room with loud TV playing, kids yelling, and vehicles honking outside. The solution is to create a peaceful space where you can rest in silence.

Avoid having a TV in your room in the first place. Align your sleep schedule with your kids and pets to ditch the unnecessary disturbance they can create when awake.

Find ways to block outdoor noises, such as by installing soundproof windows. You can play soothing music at bedtime to alleviate stress and promote sound slumber.

Manage Heat and Light

Extreme temperature and bright lights can affect your sleep, so ensure these culprits do not find a place in your bedroom.

Experts recommend 65 degrees Fahrenheit as the optimal temperature for a bedroom, though you may change it a bit according to your preference. During winter, ensure enough warm layers in your bed.

While natural light is great for your home’s vibes, too much of it in your bedroom can affect your sleep-wake cycle. Keep the bedroom light levels low, as dimmer lights help you fall asleep easily. Invest in heavy curtains to keep the morning sunlight out. Avoid using screen devices such as laptops, cell phones, and televisions in your bedroom.

The Bottom Line

Sleep deprivation isn’t always a medical problem. Many times, the environment plays a role in hindering your sleep patterns. The good thing is that you need not do a lot to address the concern.

You can implement some simple and practical measures to address the environmental culprits in your bedroom and make it sleep-friendly.