It’s the time of year where we de-clutter, clean, and purge all that’s accumulated throughout the winter.
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Have you thought about also giving your sleep a Sleep Spring Clean? Sometimes our sleep routine and environment needs a little sprucing up too, so while you’re windexing the windows, give thought to what needs to be done in the bedroom.
Dust off Your Sleep Routine
It’s easy to let your sleep routine slide so it’s a good idea to give your sleep patterns a seasonal check to make sure you are protecting your sleep quantity and quality as best you can. If lately you feel that you’ve been going to bed too late, it may be a good idea to start going to bed 30 minutes earlier each night and start chipping away at your sleep debt that has accumulated throughout the winter. Always aim for your 7-8 hours of sleep each night and base your bedtime off of when you need to wake in the morning.
Assemble the Perfect Sleep Sanctuary
Springtime brings us brighter mornings and lighter evenings so it’s important to make sure your sleep environment is conducive to sleep. Install black out blinds or panels to keep things dark and turning on a white noise machine keeps early bird chatter at bay.
Give Your Night Table an Audit
Has technology taken over your night table throughout the winter? Remove sleep busters like your tablets, phones, and TV remotes. These devices rob us of our early bedtimes and their bright screens suppress our melatonin making it more difficult for us to fall asleep and sleep restoratively throughout the night.
Give Your Bedding a Much Needed Fluff and Fold
When’s the last time you’ve washed your comforter and pillow? Get ready for the “ew” factor. Within 24 months (or less) your pillow can double it’s weight in allergens and…dust mite poop. Yes the fecal matter of these little dead-skin eating mites. If you suffer from allergies and asthma attacks it’s a good idea to regularly wash your pillows, bedding, and comforters in hot water to avoid breathing in allergens throughout the night. If you feel like you need better neck support it may be time to purchase a new pillow entirely.
Clear Out the Clutter!
Perhaps it was too cold outside to run so your treadmill has found its way into the bedroom or hibernating has forced you to move the home office into bed with you. Well it’s time to pack up it up and ship it out. A main contributing factor of insomnia is spending too much time in bed. It’s important that you associate your bedroom and your bed for sleep (and sex) only. This aids in reestablishing proper sleep hygiene, helping you fall asleep easier and remain peacefully sleeping throughout the night.
This article was originally published at yummymummyclub.ca
Alanna McGinn is a Certified Sleep Consultant and Founder of Good Night Sleep Site – a Global Pediatric and Family Sleep Team. She provides free child and family sleep support through her Facebook, Twitter, and Instagram. She invites you to join her sleep community as she works towards Good Night Sleep Site’s mission of a healthier rested family unit. For more sleep tips please visit Good Night Sleep Site. Join our movement and #BringBackBedtime.