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Springtime: a season of renewal, blossoming flowers, and unfortunately, for many of us, sleep disturbances. Whether it’s due to the onset of allergies, longer daylight hours, or temperature changes, our bedtime routine can significantly be affected during this vibrant season. However, fret not, as we unveil five essential ways to ensure you get the deep, rejuvenating sleep you deserve this spring.

1. Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary designed for sleep. Clean it up, make it nice, add fresh scents you love, buy your favorite soft fuzzy pillows for pleasurable sensations on your skin as you drift off. Ensure that your room is cool, dark, and quiet. Investing in blackout curtains can be a game-changer by blocking out the early sunrise and any outside light. Finding the right temperature is important. Research suggests that the optimal room temperature for sleep is between 65 to 68 degrees Fahrenheit (18 to 20 degrees Celsius). A cooler room mimics the body’s natural drop in temperature during sleep, aiding in falling asleep faster and enjoying uninterrupted rest. You can also use a sleep mask. A comfortable, high-quality sleep mask can be a game-changer, especially for travelers or those unable to control external lighting. Drop some lavender or rose oil on the mask for deeper and enjoyable rest.

 

2. Establish a Consistent Sleep Schedule

Our bodies thrive on routine. As the days lengthen and our exposure to natural light increases, it’s crucial to maintain a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. Get plenty of sunshine in the daytime, too. This helps regulate your body’s internal clock, leading to easier sleep onset and a more restful night.

 

3. Limit Noise

Noise can significantly impact the quality of our sleep. Sudden or loud noises can pull us out of deep sleep, thereby reducing its restorative effects. White noise machines can mask disruptive sounds with soothing, consistent noise, making it easier to fall and stay asleep. Earplugs are a simple yet effective solution for noisy environments. Ensure they are comfortable for long-term wear.

 

4. Limit Evening Stimulants

With warmer weather encouraging more evening activities, it’s crucial to be mindful of your intake of stimulants or alcohol. Limit caffeine and cocktails in the hours leading up to bedtime. Both can significantly impact your ability to fall and stay asleep. Instead, opt for calming herbal teas like chamomile or peppermint, which can help soothe your body and prepare you for rest.

 

5. Wind Down Wisely

Develop a pre-sleep routine that signals to your body it’s time to wind down. This might include reading, practicing gentle yoga or meditation, or taking a warm bath. Try to limit exposure to screens at least an hour before bed, as the blue light emitted by phones, tablets, and computers is particularly effective at disrupting your cyclical sleep hormones. Minimize the use of electronic devices. The blue light emitted by screens is particularly disruptive to sleep. Try to limit screen use at least an hour before bed and consider using blue light filters if necessary. Implementing a calming routine can train your brain to prepare for sleep. Your brain actually starts to release melatonin as you brush your teeth, change your clothes, turn down the lights, and take long relaxing breaths when you lie down. Even a few minutes stretching or meditation can help you let go of the day. Try guided sleep meditations which are available on many apps and websites, designed specifically to help you relax and drift off.

 

In Conclusion…

Embracing these changes can make a noticeable difference in the quality of your sleep this spring. Remember, sleep is a foundational pillar of your overall health and well-being. Taking steps to improve it as we transition into a new season is a fruitful investment in your health. Sweet dreams!