HealthBauer XcelSleep

Spring clean your sleep routine

HealthBauer XcelSleep
Spring clean your sleep routine
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With spring officially sprung, your thoughts might be turning to giving the house a good spruce-up, freshening up your rooms ready for the warmer months. But whether the thought of scrubbing and sorting makes you gleeful or want to groan, you might be pleased to hear that your spring clean could not only benefit your home, but give you a boost too.

Dr Guy Meadows, a leading sleep expert from Bensons for Beds, has come up with some top tips for how your spring clean can give you a more rested forty winks, letting you bound into the new season full of energy.  A great incentive for even the most reluctant of spring cleaners!

Out of sight, out of mind

The state of your bedroom can have a huge influence on your mood so make sure it's tidy and uncluttered for a calm and restful mind. It might feel like a big effort to finally tackle that clutter in the corner but it's likely that you'll feel much more relaxed and ready for bed once it's out of the way.

Start by putting away clothes and get rid of any rubbish or old stuff you don't need. If you can't bear to part with anything, think about investing in some good storage, whether this is a bigger wardrobe or portable hanging storage boxes with compartments. This way, your stuff will be out of the way meaning your view from the bed will still be relaxing. We've loads of clever storage solutions here.

Try to get into a habit of making your bed each day, folding away clothes and putting things back in their rightful place at the end of every day. You also need to change your bedsheets regularly- check out our article here to see how often you need to do it. Throwing back the bedclothes for 20 minutes each morning before you make the bed will also help keep your bed fresh and help your mattress last longer.

Invest in comfort

If you're regularly waking up with a crick in your neck, a sore back or feeling exhausted from a night of tossing and turning, your bed and specifically your mattress may be to blame. Your mattress should give your body essential support throughout the night so that you sleep soundly, but if your mattress is broken or poor quality, there's a good chance it's not giving you the support you need.

As part of the spring clear-out, work out if it's time for your mattress to go. A good mattress usually lasts about ten years so if you've had yours for longer than that, it's time for a change. If there are lumps, dips or springs starting to stick out in it, it's also worth heading to the bed shop to get a new one.

When choosing a new mattress, everyone will have their own idea of what makes a great mattress so just go with what feels the most comfortable as long as it has a good supporting structure and plenty of padding in it so looks firm. Getting a mattress topper that adds an extra layer of padding or memory foam can also bump up your comfort levels- although only invest in one of these if you feel you really need it as they can be pricey.

Flip your mattress

Your mattress needs turning end to end every three to four months to help it keep its shape and maintain its firmness, making it comfier for you.

Try and rope in a friend to help you with this as mattresses can be heavy.

It's oh so quiet

Noise and niggling disturbances like flashing lights can also wreak havoc with your sleep routine so ban all of these from the bedroom. Researchers have found that when your room is quiet, you're more likely to have a deeper and more refreshing sleep. This is because our brain listens out for noises throughout the night to keep us protected, meaning regular noise is going to make our sleep fitful.

Before bed, switch off all standby lights on electronic devices, make your room nice and dark (getting some heavier curtains could help this) and shut out any noises, for example, from outside. If it's hard to block out all noise, think about getting some ear plugs so you don't hear it.

  • There's more health advice in every issue of Yours magazine, out every fortnight on a Tuesday.