Looking for the perfect dream home is not the only pursuit that matters these days. Investing in wellness is as crucial as securing a home in our modern, fast-paced society.

Sleep is a fundamental aspect of overall well-being. However, many individuals struggle with inadequate sleep, resulting in reduced focus and performance. 

In this article, I will explore the nine common reasons why people struggle to fall or stay asleep. I’ll be providing some easy fixes to help you overcome them.

Why Can’t I Sleep, and How Do I Fix It?

1. Outside Light 

Research shows that excessive light pollution can disrupt sleep patterns (Ohayon & Melisi, 2016). Intense outdoor lighting at night disrupts our sleep by disturbing our circadian rhythm. 

The circadian rhythm, or sleep-wake cycle, is influenced by light. Exposure to light helps to keep us alert and energized during the day. When darkness sets in, our bodies produce melatonin, a hormone that induces sleepiness. 

When outside light enters our bedroom at night, it disrupts this delicate balance. This can throw off our natural sleep-wake cycle. 

This problem goes beyond being a mere inconvenience- it can have health implications. It may lead to weight gain, depression, and other mental health issues. 

Thus, homeowners should take steps to reduce outside light pollution. 

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How to fix it: 

Enhance your sleep with the right light management solutions. Consider investing in blackout curtains or shades that block out natural and artificial light. Consider light-blocking window films for added convenience. 

Homeowners can also elevate their outdoor space with adjustable and dimming lighting fixtures. 

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2. Bright Overhead Light 

Relying solely on a single bright overhead light can hinder your ability to relax. This is because bright light signals to your body that it’s time to wake up, making it harder to feel sleepy. 

How to fix it: 

Add different light sources in your bedroom, like dimmers, lamps, and wall sconces. This allows you to control the brightness and create a soothing environment. 

Focus on warm and soft tones when selecting lighting options. The color temperature of your chosen light can influence your body’s response. Opting for warm-colored lights creates a cozy atmosphere. It is ideal for inducing a feeling of relaxation and peace (Singh & Suni, 2023). 

3. Wrong Paint Color in Bedroom 

The impact of paint color on your sleep quality has been revealed in a survey done by Travelodge. Bedrooms painted in gray, brown, purple, and red tend to lead to less than 7 hours of sleep per night. 

For example, purple may be a popular choice, but it is a mentally stimulating color. While it may enhance your creativity, it can also contribute to more vivid nightmares. 

Gray and brown paint colors can create a gloomy and depressing atmosphere. These colors may also contribute to negative emotions and thoughts. The vibrant color red, known for its passion and energy, can increase your blood pressure. It creates a sense of urgency that disrupts restful sleep. 

It might be time for a change if your bedroom walls are painted in any of these colors. Consider repainting with soothing colors that align with your sleep needs. 

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How to fix it: 

Choose colors that promote relaxation and calmness. Soft, cool colors like blues, greens, and neutrals are proven to enhance sleep quality. Pastel shades and earthy tones can also contribute to a peaceful ambiance in your space. 

4. Your Desk 

Having your work area too close to your bed makes it difficult for you to sleep. The proximity of your desk can cause anxiety, especially when you’re trying to relax after a busy day. 

When your desk is not separated from your sleep area, it serves as a constant reminder of unfinished work. This causes stress to spike and makes it challenging to drift off into peaceful slumber. 

How to fix it: 

Create a clear distinction between your workspace and your sleep area. 

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Place your desk in a different room if possible. If that’s not an option, position it as far away from your bed as you can. Consider using dividers or screens to separate the space. 

Keeping your desk clean and organized is another important tip. Clutter can be distracting and increase anxiety, making it challenging to sleep. Choose specific storage areas for your work-related materials. Make sure they are neatly arranged. 

Try to create a peaceful atmosphere in your sleep space. Consider incorporating calming decor such as plants, artwork, or scented candles. These additions can help shift your focus away from work-related stress. 

5. Curio Cabinets and Display Furniture 

These pieces showcase your treasured collectibles, trinkets, and decorative items. These items are visually appealing during the day. However, they can create a cluttered and distracting atmosphere at night. 

How to fix it: 

Remove those curio cabinets and display furniture that only adds visual chaos. You’ll free up valuable space by removing them from your bedroom. 

Opt for sleek and minimalistic designs when selecting new bedroom furniture. Look for pieces with built-in storage solutions to keep your bedroom organized.  

6. Noise Pollution 

Noise pollution wakes us up and interferes with our deep and REM sleep cycles. It stems from various external sources like traffic, neighbors, and ongoing construction work. Internal sources like household appliances and creaking floors can contribute to this disturbance. 

How to fix this: 

Identify the specific noise sources that are disturbing your sleep. Once you have identified these sources, you can find suitable solutions. 

Investing in earplugs or noise-canceling headphones is effective in combating external noise. This is beneficial if you have no control over the noise around you (Fry & Vyas, 2023). 

You may consider exploring noise machines. These emit a consistent, soothing sound and drown out disruptive noises. Exploring alternative options such as pink noise or brown noise can be helpful.

Enhancing soundproofing in the bedroom is an option if you have the means. You can achieve this by installing soundproofing panels on the walls. You can use heavy curtains to reduce external noise. 

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7. Busy Patterns 

You may have noticed busy patterns in wallpapers, bedding, and decor. These patterns stimulate our brains and prevent us from resting. 

We become more alert and concentrated rather than allowing our minds to relax. This leads to heightened levels of anxiety and impacts the quality of our sleep. 

How to fix it: 

I recommend opting for calming colors such as soft blues, greens, or neutrals. Avoid choosing busier options like reds, yellows, or oranges. 

Opt for subtle or minimalistic designs for a less overwhelming effect. Consider using a busy pattern as an accent wall if you’re really drawn to it. Keep the rest of the space neutral to prevent visual chaos. 

8. Uncomfortable Bed 

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A comfortable mattress guarantees a restful night’s sleep. You may find yourself waking up with body pains when it is either too firm or too soft (Harvard Health, 2023).

A mattress infested with allergens can worsen allergies and other respiratory problems. This disturbs your sleep even more. 

How to fix it: 

You need to invest in a high-quality mattress for your comfort. Take the time to read customer reviews and test them out in person. 

Think about factors like firmness, materials, and your specific needs. For instance, opt for a hypoallergenic mattress cover if allergies are a concern. Keep your mattress clean with regular maintenance. 

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9 Reasons You Can’t Sleep and Easy Fixes for a Good Slumber

9. Use of Electronic Devices 

Do you find yourself reaching for your phone or tablet before you sleep? You may not realize it, but this habit can have a big impact on your sleep quality. This is due to the presence of blue light emitted by these devices  (Harvard Health, 2020). 

Blue light hampers the production of melatonin, a hormone responsible for regulating sleep. Without enough melatonin, our ability to sleep well is compromised. 

How to fix this: 

Set a Digital Curfew: Refrain from using electronic devices at least one hour before bed. Engage in calming activities like reading or taking a bath instead. 

Wear Blue Light-Blocking Glasses: Shield your eyes from the harmful effects of blue light. 

Creating a Technology-Free Bedroom: Transform your bedroom into a peaceful sanctuary by keeping devices out of reach. Resist the urge to use your phone or tablet during the night for better rest.

Investing in your sleep is one of the most valuable investments you can make in yourself. You’ll enjoy enhanced productivity, focus, and happiness by implementing these easy fixes. 

Let me help you find the home with the perfect sleep environment for you. Give me a call today at 704-286-9844!

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