Sleep is the key to a healthy and productive life, but 45% of Americans suffer from lack of quality sleep night after night, according to a study by the National Sleep Foundation.
Luckily you do not have to be that. Use the following tips to pave the way for a better night's sleep.
Unravel the room
A crowded room can cause a disturbed mind and this can prevent it from turning and turning. To create an optimal sleep environment, you should eliminate clutter and keep clothing and other items out of sight.
Do not forget to sift the storage under your bed. Whether you have enough storage space or storing these socks and old magazines, it is a good idea to review the waste and reorder your requirements to prevent your belongings from accumulating.
Go in the dark
Keep your body and mind in harmony with a healthy sleep cycle by making your space a friendly space.
This means you turn off devices like your mobile phone and your computer one hour before bedtime. The blue light emitted by the digital screens, as well as the mental activity needed to focus on them, activates the brain to stay active and delay sleep and reduce the quality of sleep as soon as it is done they succeed in giving way. Foundation, endowment
If your room receives a lot of ambient light from outside (eg street lights, cars or even full moon), you should consider investing in blinds or blackout curtains. Covered curtains are heavier leaves that prevent light from entering at night to ensure a good night's sleep.
Remove your wardrobe
It is not a good spring clean without a good shield in the closet. Check your cabinets and drawers and remove worn, damaged or unused items.
By cleaning your wardrobe on a regular basis, you can prevent clutter accumulating and overwhelming the room (and your thoughts). There is nothing better than doing a good job for a good night's sleep.
Ventilate the room
Fresh air can do wonders for the comfort and freshness of your room. Use the spring weather and open the windows and doors of your room to vent the stale air and chemicals from the cleaners you may have used.
Give a good vacuum to every corner of your room while you're there to eliminate some of these irritants that can be so damaging.
Replace old pillows and mattresses
Older and flattened pillows and mattresses are not only less comfortable, they also flatter less and can affect the quality of your sleep.
A typical mattress has a lifespan of about 7 to 10 years, but even if you have not reached this threshold, check if your mattress meets your needs.
Your mattress should be strong enough to hold you, without feeling hard and causing pressure points in your body. If you are sick or have neck or back pain, you should your mattress or your pillow replace .
Clean windows
Whether you use vinyl blinds or fabric curtains, do not forget to clean them. Dust and other allergens accumulate on these surfaces over time and can affect the quality of your sleep, especially if you have asthma or other allergies.
Clean the blinds and ventilate or wash the blinds.
Wash your pillows
You spend a lot of time on your pillows, so it's important to keep them clean and fresh. Not only are we talking about the pillow case (though you should wash it regularly), but your pillows can and should be wet twice a year, Consumer Reports recommends.
Machine fine foam or synthetic cushion with high-quality detergent. If your device is big enough, wash two pillows at the same time to balance the charge.
Hand wash and feather pillows in a tub with warm water and detergent, gently knead. Press as much water as possible by hand and roll a dry towel.
Pull the pillows to the dryer or hang them to dry in the air. Make sure the pillows are always dry to prevent mold growth.
Wash your mattress
Although you can not put your mattress in the washing machine, it does not mean that you can not clean it.
As uncomfortable as it may seem, your mattress can be a fertile ground for dust, allergens and, yes, mites, all sorts of sleep irritation, says the Traumrat.
To keep your mattress as clean and fresh as possible
- Vacuum the mattress to collect dust and dirt (such as crumbs or animal hair).
- Clean stains with 1 detergent and 2 parts warm water. Rub the stain in a circular motion from outside, being careful not to wet the mattress.
- Nanny outside. Ventilate the mattress during the day for a few hours to keep it cool.
- Turn the mattress to avoid an irregular fall.
After cooling, cover the mattress with a mattress protector. This protects your mattress from stains and reduces the accumulation of dust and other allergens.
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