Bees, trees, and sneezes are in the air as spring comes to life this season! Many of us have to get used to the spring blooms and the allergies that come with them. Our Pillow Talk Poll showed that around 50% of SleepScore members experience springtime allergies. This calls for a little spring cleaning! Many of us take this season to clean out dust bunnies, organize closets, and clear out clutter for a brighter, happier home. This can lead to a peaceful mind, and potentially more restful sleep!
How does de-cluttering impact sleep?
A 2015 study suggests that “those at risk of hoarding disorder may have serious complaints about sleep”. While you may not be a hoarder, a cluttered or messy room can still lead to feelings of anxiety or stress before bed, resulting in disturbed Zzzs.
If you’re looking for some spring-cleaning inspiration to declutter your sleep space, try one (or all!) of these ideas.
1. Make your bed daily and change your sheets weekly.
A survey by the National Sleep Foundation found that those who made their beds were “19% more likely to report getting a good night’s sleep on most days”. Similarly, 3 out of 4 said they “got a more comfortable night’s sleep when their sheets had a fresh scent”.
2. Clear off your bedside table
With a clean sleeping area, your mind may feel more at peace and less prone to distractions when bedtime rolls around. You can keep a few calming items on your bedside table to help with your evening wind down routine, like aromatherapy balms, a candle, a small sound machine, and your smartphone to use for sleep tracking. Otherwise, clear it off, put things in drawers, and give the surface a good dusting.
3. Dust all the surfaces in your bedroom.
This doesn’t just mean your dresser and nightstand. Take the time to dust your window sills, ceiling fan, bookshelves, and anywhere else that accumulates particles over time. Dust, allergens, and pet dander can all interfere with your sleep. In fact, a study with 591 participants measuring self-reported sleep quality found that all dimensions of sleep were impaired by allergic rhinitis, and those with more severe allergies showed more significant sleep impairment.
Allergens can cause nasal congestion, itchy eyes, and runny noses, and no one wants to deal with that when they’re trying to rest and restore. If dusting isn’t cutting it for you, a quality air purifier can mean all the difference in easier breathing and healthy sleep.
4. Give your mattress a re-fresh
We spend a third of our lives lying on a mattress, but sometimes we forget to take care of this place we place our heads each night. You can buy an inexpensive mattress cover that is machine washable to get rid of dust mites and other allergens. For a truly deep clean, try vacuuming your mattress before placing your washed mattress cover back on. It’ll feel fresh and likely reduce allergy-related symptoms you could be feeling at night.
5. Update your lighting
Your bedroom should be a sanctuary of relaxation and calm, right? That extends to the ambiance and lighting in your room too! Warm, sleep-friendly lighting that promotes healthy Zzzs will allow your body to naturally wind down before bed, so falling asleep comes swiftly. These kinds of lighting alternatives replace typical lights that emit blue light, which can keep us feeling too alert, especially in the evening.
Enjoy the spring sunshine, colors, and warmer weather, but also make time to give your sleep space the re-fresh it needs. A great night’s sleep is waiting!