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Daily Mail
03-05-2025
- Health
- Daily Mail
Tired all the time? Your home decor could be to blame - experts reveal how to fix it
If last week's heatwave has left you feeling fatigued you're not alone. There are plenty of reasons why heat can make you feel more tired than usual—but it doesn't necessarily mean you are not sleeping enough. A poor diet packed with high-sugar, processed foods, stress and a lack of exercise are three factors often blamed for feeling tired. But surprising objects in your home can also mess with your mood and sap your energy. There's even a health condition attributed to it: Sick Building Syndrome—the symptoms caused by being in a particular building. Signs of the illness, which often include tiredness, dry eyes, headaches and sore throats, worsen when people are in the building and improve when away. While this mainly affects those in open plan offices, your home could also be contributing. Now, experts have suggested exactly why your old furniture, choice of lighting and even your scented candles could be impacting your energy levels. Ditch the big overhead light The wrong lighting can have a powerful effect on how you feel, scientists say. Overhead lights—especially cold, fluorescent ones—can be harsh on your eyes and draining over time. Most LED bulbs emit blue light but while environmentally friendly, this kind of lighting can create sharp contrasts and shadows, which can strain your vision. In the evening, it can signal to your body that it's still time to be alert, throwing off your natural wind-down process, contributing to physical and mental exhaustion. According to Harvard Medical School, blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—also seem to be the most disruptive at night. One study by Harvard researchers compared the effects of 6.5 hours of exposure to blue light compared to green light — which has a longer wavelength. Writing in The Journal of Clinical Endocrinology and Metabolism, they found blue light suppressed the hormone melatonin for roughly twice as long as the green light. Melatonin is produced naturally in the body and plays a crucial role in regulating the sleep-wake cycle. Study co-author and associate professor of medicine Steven Lockley, also said: 'When we exposed 12 healthy young men and women to the same amount of either green or blue light, their 24-hour rhythms shifted twice as much with blue than with green.' Instead, experts suggest installing dimmer switches allowing you to control the brightness of lights, or investing in lamps. Beware of old mattresses An old or unsupportive mattress can quietly wreak havoc on your body. You may think you're getting a full night's sleep, but if you're tossing and turning or waking up stiff, the body isn't able to recharge instead leaving you fatigued. Sleep technology firm Simba said: 'Without the right support you may have trouble drifting off, and your mattress could cause pain in your back and neck. 'This won't just cause you problems at night, either, as you'll most likely wake up feeling sore, stiff and still very tired.' The Sleep Council say people should consider changing their mattress every seven to eight years to prevent such issues. Health professionals have long advised Brits get at least seven hours of sleep every night and to go to bed and wake up at the same times every day. Much like a toddler's naps, sleep will be better when it's consistent. Experts say that waking up during the night does not necessarily mean you have insomnia, which figures suggest affects up to 14million Brits. Still, sleep deprivation takes its own toll, from irritability and reduced focus in the short term, to an increased risk of obesity, heart disease and diabetes. According to the American Sleep Association, nearly 70 million Americans also have a sleep disorder. Switch up your scented candles Scented candles have long been lauded for their relaxing qualities. Yet for that same reason they could be making you tired. Exposure to fragranced products, even at low levels, has been associated with various adverse health effects including respiratory issues and hormone disruption. In one 2019 study involving thousands of participants from across the US, Australia, Sweden and the UK, almost a third of were reported to have a sensitivity to fragrance. In those who are sensitive, fragrances are a risk factor for asthma and headaches, irritating the respiratory system, leading to fatigue. In another, psychologists at Wesleyan University in Connecticut, tracked the sleep cycles of more than 30 participants who sniffed a lavender oil before bed. Monitoring their cycles with brain scans, they found on the night they whiffed the herb, they slept more soundly. Experts at Good Housekeeping, instead suggest sticking to mint or citrus-scented candles during the daytime and lavender as a pre-bedtime ritual. Ditch the curtains Your light exposure during the day could also be throwing off your body's natural rhythms triggering drowsiness. Without it, experts say, people may feel drowsy even after a full night's rest. For those who live in houses with limited daylight, experts have long recommended light therapy lamps as one way to help realign their circadian rhythm. Circadian rhythm, the body's in-built clock, sets the rhythm of our lives. NHS guidance also suggests such lights can have a positive effect — even a few minutes a day of brighter light exposure can make people feel less groggy. Dr Victoria Revell, scientific advisor to Lumie, one well known light therapy lamp brand and expert in circadian physiology at the University of Surrey, said: 'We're mainly concerned with improving people's circadian rhythms so that you get a better duration, a better quality of sleep, but also a better transition out of that. 'We're trying to minimise what we call sleep inertia, so that groggy feeling when your alarm goes off and you're jolted awake.' Professor Russell Foster, a neuroscientist at the University of Oxford and one of the world's most renowned experts on circadian rhythms, also told MailOnline: 'Light is critically important for setting the body clock. Morning light helps you get up earlier.' Equally, one US study found that office workers with more exposure to natural light as opposed to overhead lighting had longer sleep duration, better sleep quality and better quality of life, compared to those who did not. Employees with windows in the workplace received 173 percent more white light exposure during work hours and slept an average of 46 minutes more per night than those in windowless offices, scientists at Northwestern University in Illinois, said. Cut back on home appliance overuse From the food mixer to the tumble dryer, homes are filled with a cacophony of sounds. But research suggests this noise could be making us ill by causing two in five people to suffer from higher stress levels. Some of the worst offending products are our most essential such as washing machines and vacuum cleaners. According to the World Health Organization (WHO), 40 per cent of Europe's population is exposed to noise levels in excess of 55dB – about the same level of a noisy office. The average washing machine has a recorded sound level of 70dB, refrigerators average at around 50dB refrigerator while in some instances food processors can reach up to 90dB. Stephen Stansfeld, a professor of psychiatry at London's Queen Mary University, said: 'When we're exposed to a lot of noise, our heart rate goes up, blood pressure rises and research shows it can lead to an increase in fatigue, stress, heart attacks or even stroke.' Air it out Most people think of exhaust fumes and smoke billowing from factory chimneys when talking about air pollution. But, smog found inside our homes can cause extreme tiredness too, as well as headaches and shortness of breath. Dr Prashant Kumar, of the University of Surrey, said: 'There are actually various sources of pollution that have a negative effect on air quality, many of which are found inside our homes and offices. 'From cooking residue to paints, varnishes and fungal spores the air we breathe indoors is often more polluted than that outside.' According to Dr Marie Coggins, an expert in exposure science at the University of Galway: 'Home fragrance products can also produce several volatile organic compounds (VOCs), which can be harmful to health.' Evidence shows this particulate matter can trigger short term health effects like fatigue and 'coughing and sneezing, and irritation of the eyes, nose, throat and lungs', she added. Cutting these sources of pollution or increasing indoor ventilation can also slash the risk of longer term conditions like asthma, chronic bronchitis and even lung cancer. Research in the journal Indoor Air also found that people with high indoor ventilation had 51 per cent lower odds of depression and 37 per cent lower odds of anxiety compared to those with low indoor ventilation.
Telegraph
17-04-2025
- Health
- Telegraph
Your home is making you tired (and how to fix it)
Piles of magazines teetering on the kitchen island. An old battered sofa that's bad for your back. The daily squeeze down a cramped, dark hallway. An Englishman's home is his castle: it is supposed to keep us safe and make us feel rested. But clutter, bad lighting, old furniture and even an impractical house design can all mess with your mood and sap your energy. 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.
