Your home is making you tired (and how to fix it)
The idea that our living space impacts our energy levels dates back centuries, from the feng shui, the practice of arranging spaces, objects, and buildings to create balance and harmony, to Vastu, the ancient Indian system of architecture and design.
Florence Nightingale was on to something when she said: 'Badly constructed houses do for the healthy what badly constructed hospitals do for the sick. Once ensure that the air in a house is stagnant, and sickness is certain to follow.'
There's even a health condition attributed to it: Sick Building Syndrome, which causes tiredness, dry eyes, headaches and sore throats. While this mainly affects those in open plan offices, your home could also be contributing.
US Research from 2009 found that levels of the stress hormone cortisol were higher in people whose home environment was cluttered and unfinished. Plus, a Building and Environment journal study found that homes with more natural light led to higher levels of emotional well-being.
So what can you do if your home is getting you down? We spoke to the experts to get their advice.
Move your laundry room upstairs
The biggest issue first: it may be that your home – whether it's a small urban flat or a larger country residence – is badly laid out. Perhaps your only shower is downstairs, the fridge is miles away from your kitchen worktops or (a fact most Americans find bizarre) your washing machine is in the kitchen. Who isn't forever trailing laundry up and downstairs? Despite this, 67 per cent of us think the kitchen is the right place for it, according to YouGov.
'Creating a flow with your own specific day-to-day routine is essential,' says Dr Sarah Jane Khalid, counselling psychologist and coach. It eliminates unnecessary traipsing and irritation.
So no wonder more interior designers are now recommending we have our laundry rooms upstairs. As long as the floor is structurally sound, you have access to the water supply, and you take precautions against a flood risk.
If your house layout means you are stuck with a downstairs shower, a few simple changes can make the morning schlep to have a wash less inconvenient, and remove the need to go upstairs again.
'A slim wardrobe in the shower room or just outside can store towels, dressing gowns and outfits. Use a wall vanity mirror with built-in storage cupboard for skincare. Shelves with baskets can store makeup and, if space allows, place a full-length mirror on the wall to make the room look bigger,' suggests Kate Rose Morgan, interior stylist and author of Dopamine Decor.
If your home is small, design becomes even more important. 'A cramped, small flat can create a feeling of confinement,' says Dr Khalid. ' Small flats can lack the boundaries as everything is in close proximity.' One solution is being mindful of the paint colours you use. Morgan suggests using lighter colours on the walls for an airier feel.
What if you have a small or galley kitchen? 'Use storage shelves inside your cupboards for plates and mugs, hang storage baskets on the walls for vegetables, and use hooks inside cupboard doors for towels and pan lids,' says Morgan.
Ditch the big light
From gloomy, underlit sitting rooms that make you feel sluggish, to blinding, overhead bedroom lights that make it tricky to wind down, the wrong lighting can have a powerful effect on how you feel.
But instead of rewiring your house, there may be less dramatic solutions available. The colour temperature of light bulbs – measured in Kelvins (K) – plays a huge role in influencing your emotions, as does the intensity of light, according to Dr Khalid.
'Light with high Kelvin values such as cool, bluish lighting, is often associated with focus, making it suitable for workspaces. Light with lower Kelvin values, such as warm, reddish lighting, promotes comfort.' Use lower Kelvin bulbs (2700K to 3000K) for bedrooms and dining rooms.
'Bright, well-lit spaces create feelings of energy and positivity while soft, low-intensity lighting promotes relaxation and intimacy,' adds Dr Khalid.
Terraced and north-facing homes, as well as basement flats, can also lack energy-boosting natural light. 'Positioning mirrors strategically near windows can reflect light, making the space feel bigger and more inviting,' suggests Dr Khalid.
Blue light from TVs, computer screens and energy efficient lighting, especially in the evening, can disrupt your sleep too. A study in the journal Physiology found that when people were exposed to evening blue light, their bodies didn't release as much of the sleep hormone melatonin, disrupting sleep cycles.
Morgan suggests investing in lamps so you can create a lighting environment that suits your activities. 'I rarely use the big light. I have two to three lamps in each room in each corner and on bedside tables in the bedroom. Lamps also make for great statement pieces.'
Finally, installing dimmer switches allows you to control the brightness of lights, especially when you have limited space for lamps.
Upcycle tired furniture
Furniture, while functional, can also impact how you feel. That faded, sagging armchair that's been passed down as a family heirloom may no longer fit in with the aesthetic of your front room, while the IKEA shelves from yesteryear look chaotic and dated. A total furniture overhaul might be the ideal solution, but it's not always realistic. Instead, bring tired furniture back to life.
'A fresh coat of paint or furniture stain can make a huge difference. Paint with stencils and use wallpaper or decals to give your furniture a unique look and use protective finishes after you've finished painting and upcycling,' says Morgan.
'Styling with plants and picture frames helps bring the eye towards your decor rather than the furniture. For tired looking sofas and chairs use cushions and throws.'
Consider where in the room you are placing your furniture. 'Sofas perpendicular to the fireplace or focal point are more inviting – try and position them and armchairs in a way that encourages conversation,' says Dr Khalid.
In the bedroom, think if you've really got your bed in the best position. There's a reason we don't have beds in the middle of the room, and that's because having the head board against the wall makes us feel safe. But placing the bed facing the door can make us feel too alert.
In smaller spaces, it can be hard to avoid overcrowding a room with furniture. 'Instead, use wall space by placing shelves above larger furniture pieces. This draws the eye upwards, making the room feel less cluttered than having everything on one eye level,' explains Morgan.
'If you can, pull the sofa slightly away from the wall so it feels more spacious. Furniture with exposed legs gives a more spacious feel, while having just fewer statement pieces will avoid over-cluttering.'
Hide clutter with stylish storage
The wobbly stack of unopened post; the kitchen drawers crammed with unused utensils; the line of shoes by the front door. It's more than just an eyesore – clutter does your mental health few favours. In small spaces, a lack of organisation can make clutter seem even more noticeable.
Rather than having a jumbled assortment of 'stuff' out on show, Morgan recommends using stylish storage to keep things hidden, such as ottomans, benches and storage boxes.
Dr Khalid adds: ' Avoid clutter under the bed or near the sleeping area to maintain a sense of calm.'
In addition to finding attractive storage solutions around the home, sometimes you have to face reality: it's time for a clear out.
'If an item doesn't make me happy or I don't need it, I take it to the charity shop so someone else can enjoy it. Start small with two piles: keep, or pass on,' suggests Morgan. 'I accidentally came across a decluttering trick when redecorating one of my rooms. I listed a beautiful sideboard for sale as it didn't fit my space any more, but after I started to get some offers, I realised I would be sad to part with it and couldn't bring myself to go ahead. This is potentially a risky decluttering method, but when it's crunch time to go ahead with selling or not, you'll know for sure if you want to keep it.'
If you don't have the time or motivation for a big detox, try a clutter freeze. 'Don't buy anything new unless you donate or sell an item. Doing this helps you to be mindful about what you're buying and whether you really need it,' adds Morgan.
Three tips to instantly de-stress your home
Brighten things up
'Flowers instantly make a room feel alive – whether they are artificial or real. A fresh coat of paint on the walls makes a huge difference and it doesn't need to be a fancy colour, even just a nice white makes the room feel new and less tired,' says Morgan.
Create space
Defining areas for different activities helps your mind to differentiate between tasks. 'Even if it's with rugs or a room divider, this means you can separate work spaces with relaxation and sleeping spaces,' says Dr Khalid.
Air it out
Research in the journal Indoor Air found that those with high indoor ventilation frequency had 51 per cent lower odds of depression and 37 per cent lower odds of anxiety compared to those with low indoor ventilation. 'Open windows, use fans, and invest in plants to improve the air quality,' suggests Dr Khalid.
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