Six Ways to Give Your Sleep Routine a Little Spring Cleaning

Now that the snow has gone away and the days of warm weather are just around the corner, you may be gearing up to do a little spring cleaning in your life. Why not do some spring cleaning with your sleep routine as well? There are many reasons as to why your sleep routine may be feeling a bit off these days. Maybe you are tired of the pandemic and can’t stop thinking about all of the news, maybe those spring allergies are starting to creep in, or maybe your body never fully adjusted from that spring forward time change that occurred a few weeks ago. With the following six tips, you can find yourself going into the warmer weather with a restful sleep.

1. Turn your bedroom into a sleep only zone; avoid using your bedroom for anything other than sleeping and keep the room cool, dark and quiet. Blackout curtains and a noise machine can be helpful with this.  
2. Establish a bedtime routine and stick to it; this way your body knows to wind down and prepare for a good night’s sleep. And make sure you go to bed around the same time every night.
3. Avoid technology for at least an hour before bedtime; that blue light effect from your phone does not have a good effect on your REM sleep cycle, so it’s best to put your devices away and read a book instead. Bonus tip: leave your devices to charge in a different room so you are not tempted to look at it.
4. Be careful of what you eat or drink before bedtime; avoid alcohol, heavy meals or any caffeinated drinks for at least a few hours before you go to bed, as these are all known to keep you awake. Try a cup of herbal tea instead.
5. Take advantage of the sun; Now that the weather is getting warmer, try and get outside for a little Vitamin D during the daytime. This has been known to do wonders for your body’s internal clock and your REM sleep cycle.
6. Get in some exercise during the daytime; Although this may seem more difficult right now with the pandemic, even 30 minutes of daily walking around the neighborhood has been known to help you sleep better at night.