Out with the old, in with the new. Spring is the season for renewal. But it’s not limited to the daffodils blooming and bluebirds chirping outside. Now is a great time to freshen things up inside too, by giving your sleep space a makeover with some bedroom spring cleaning.

Why Spring Calls for a Seasonal Sleep Intervention

One sure sign of spring is the shift to Daylight Saving Time in March. Some people love having extended daylight in the evenings. Others struggle mightily with the lost hour of sleep that comes with moving the clocks forward.

A Better Sleep Council survey found that 43% of younger adults need at least a week to adjust to the time change when the clocks turn forward an hour. Seven days! Additionally, the American Economic Journal reported that we deprive ourselves of an extra 40 minutes of sleep each spring because of the change.

The right kind of room refresh can transform your bedroom into a sanctuary of tranquility and help you overcome those lost zzz’s this spring – not to mention set yourself up for sleep success throughout the year. (Don’t think it matters? Remember, you’ll spend at least one-third of your life on your mattress, which makes the bedroom the most used room in your house. It deserves some attention.)

So channel your inner interior designer, get ready for some KonMari-style tidying and take stock of your bedding to give your bedroom a sleep-friendly buff and polish just in time for spring.

A Fresh Look

• Set the mood with color. You can make a dramatic change with wall paint. Pick lighter colors to make your room appear larger, and darker colors for it to look more intimate and warmer. Remember that color should promote sleep and relaxation. Neutral, muted tones like taupes, grays, beiges and whites work best to create a chilled out vibe.
• A pop of color will go far. If you don’t want to add tons of color to your walls, consider adding hints of color through your décor. Perhaps there’s a colorful painting you’re proud of, or a new duvet you want on your bed. Subtle additions of color can give your room new life.
• Organization is essential. Design your bedroom layout so it’s clutter-free and everything has a proper place. Your day is already stressful enough, so you don’t need any of that brought into the bedroom.
• A bedroom as fresh as a daisy. Take advantage of the springtime flowers and add a couple to your room. If flowers aren’t your thing, other plants such as English ivy do the trick.

Renew Your Sleep Foundations

• Pillow talk. In order to get the best sleep you can from your pillows, it’s important to purchase new ones nearly every three years. From feather to down, there are so many types of pillows to choose from. Try testing them before you make a purchase.
• Sheet shopping. Look at different fabrics and weaves when seeking bedsheets that are comfortable for you.
• Have a heart-to-heart with your mattress. If your mattress has been through several spring seasons (at least seven to be exact), it’s probably not providing you with the proper support to get optimal rest. It’s time to think about welcoming a new one.

Clear the Atmosphere

• Colorful noise. Fans or air conditioners can help you fall asleep because of their white noise. Better yet, pink noise apps can help you fall asleep and even improve your memory.
• Clean air. According to the Asthma and Allergy Foundation of America, hay fever affects about 20 million adults. Be sure to clean the air filter system in your home to avoid allergens.

You Spruced up Your Space. Now What?

Now that your room looks amazing, you want to make sure you feel amazing in it too. Discover our tips on getting the best sleep in your new room, and set your sights on getting at least 7 to 8 hours of sleep each night.

Sources:

• https://www.thespruce.com/best-plants-for-bedrooms-4163875
• http://time.com/4694555/pink-noise-deep-sleep-improve-memory/
• https://www.aafa.org/allergy-facts/
• https://pubs.aeaweb.org/doi/pdfplus/10.1257/app.20140100

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

The many demands of the holidays can bring on some serious stress. Shopping. Wrapping. Baking. Decorating. Battling inclement weather. On top of all that, you’re going to be entertaining and hosting holiday guests this year. That’s enough pressure to make anyone downright Grinch-y.

From your guests’ perspective, it’s not always a jolly arrangement either. We’ve already chronicled how a phenomenon known as the “first-night effect” makes it difficult to get a good night’s rest away from home. And tired guests can quickly become irritated, cranky guests.

To help everyone sleep a little more soundly this holiday season, we’ve got a number of ways you can create welcoming, hospitable guest sleeping quarters in your home. You’ll find these quick tips easy enough to tackle before everyone arrives, and your guests will appreciate that you went out of your way to make their stay special.

Be a good host: Act like a guest.

Try spending the night in your guest room. It’s the best way to identify any shortcomings of the space that could use some attention. You might not realize that the sheets are scratchy, the pillow is lumpy and that old alarm clock has an irritating, low-level humming noise until you actually try sleeping in that environment yourself.

Cover all the essentials.

One vital part of getting quality sleep is the bed. So start there when outfitting your guest room:

• Clean, comfortable sheets are a must.
• Lay out an extra blanket after you freshened it up with a fine mist of linen spray or placed it in the dryer on fluff cycle for a few minutes.
• Go the extra mile by making the bed with several pillows of varying firmness.
• How old is that mattress in the guest room again? If it’s at least 7 years old, it may be time to update.

Take a good look at the window dressing in your guest room too. Blackout drapes keep the room dark and more conducive for sound sleeping. Insulated curtains cut down on any nasty drafts common at this time of year.

Add a few creature comforts.

Your guests will come with baggage. (Feel free to insert jokes about your sister’s life drama here.) Clear some closet space or empty a drawer in the guest bedroom if you can. If that’s not feasible, put a luggage stand or garment rack in the room. It’s a small touch that makes a big difference.

In a dream world, electronics would stay out of the bedroom to prevent blue light brain stimulation, but your guests will most likely end up taking their smartphones and tablets to the bed with them. Place a power strip on the night stand to put a charging station within easy reach. Write down your Wi-Fi password on a card as well. No one will have to feel like they’re bothering you to ask for it.

Admit it. You sometimes stub your toe on the way to the kitchen or bathroom at night. Imagine having to navigate a dark AND unfamiliar home. Spare your guests the hassle and the dangers. Put a few bottles of water in the guest room the day your guests arrive. And to make those inevitable trips to the bathroom easier, install a nightlight with a yellow- or orange-hued lightbulb that illuminates the path without a jarring blast of bright light.

No guest bedroom? More than one guest?

You may not have the luxury of having a dedicated guest bedroom for everyone who will spend the night. So you’ll have to be a bit more creative to ensure everyone can get some rest:

• If you’re feeling generous, give up your bedroom to your guest and you take the sofa. You probably fall asleep watching Netflix out there a lot already.
• Set up a temporary bedroom using an airbed or feather bed that is easily stored when not in use. You may even have room for an extra innerspring mattress under your bed that you can slide out when company comes. All these options benefit from the addition of a mattress topper.
• Whether guests are sleeping on the sofa or on the floor, consider setting up a folding privacy screen if they will be camping out in the public spaces of your home. Not everyone gets up on the same schedule, so a screen affords some extra time hidden away from the action.

It’s the thought that counts.

Keep in mind that there is no such thing as a perfect holiday. There’s no such thing as a perfect host, either. Focus on enjoying the extended time you get to share with family and friends when they spend the night. Regardless of how well everyone sleeps, your guests will be grateful that you went out of your way to open your home for the holidays.

Sources:

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
• https://www.realsimple.com/work-life/work-life-etiquette/get-ready-overnight-guests
• https://www.apartmenttherapy.com/living-without-a-guest-room-202745

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Begin with the bed

Your bed is the most important piece of furniture in your home – it’s where you drift off to sleep every night to recharge for the next day. But when you show your bed some TLC, you might find you rest just a little easier after you’ve given it the once over.

• Strip all the sheets and pillow cases, this includes the comforter, mattress cover and bed skirt, and launder — make sure to follow the manufacturer’s instructions on how to wash them properly. This way, they won’t lose any of their benefits and can provide you comfort for years to come.
• Inspect your mattress for any lumps, tears or other signs of distress. If your mattress is more than 7 years old, you might consider replacing it.
• Spot clean stains. Avoid using harsh chemicals that might damage the mattress material. Remove stains using a mild soap and cold water.

• Vacuum the mattress to remove dust and other debris.
• Review your mattress care instructions. For example, it might advise you to rotate your mattress, plus have other guidelines to ensure your mattress stays in tip-top shape.
• Remove any trash or other items that might be under your bed, then vacuum.
• Wipe down headboards with a soft cloth to remove dust.
• Air out your mattress while your sheets are drying.

Kill the clutter!

Once your bed is clean (even under the mattress!), it’s time to declutter the rest of the room. To simplify the process, try this approach: make your way around the room with three large garbage bags, one for collecting items that don’t belong in the bedroom, one for things that need to either be recycled or donated, and another for stuff to be tossed in the trash. Think about your knickknacks and consider whether you are still interested in them or if they’re mostly collecting dust. Along with the main parts of the room, make sure to clean out your closets and any dressers or cabinets.

Deal with dust

The key to dusting is working down from the top. Going from higher surfaces to lower ones means you won’t end up having to dust twice!

• First, dust the ceiling fan (if you have one) using a long-handled duster. Alternatively, you can use a nice cleaning hack by taking an old pillow case and sliding it over the blades so the dust is captured inside rather than scattered.
• Starting at the door, your plan of attack should include dusting the ceiling, window mouldings, around windows, walls, corners, then baseboards.
• Using a microfiber cloth, dust the picture frames. Spray glass cleaner on cloth and wipe the fronts.
• Don’t forget to clean the insides of the windows, then any other glass surfaces in the room.
• Dust remaining knickknacks and pictures, along with the walls and door jambs.
• Remove the shades from lamps and wipe down the bulbs with glass cleaner (be sure bulb is cool first). It’s best to run a lint brush over the inside and outside of the lamp shade and return it to the fixture. Remember to wipe the cords too.
• Go over vertical or horizontal blinds with a microfiber cloth. For vinyl blinds, clean using a mild cleanser on a lightly dampened cloth.

Down with drapes (curtains too)

No need to get too crazy – you may be able to clean drapes using your vacuum’s hose attachment. If you notice strong odors on your drapes or curtains, then dry cleaning may be necessary.

Get low for the best results

Use warm, soapy water to wipe down baseboards. Then remove any area rugs and vacuum. If you have hardwood, vacuum and mop those floors. To freshen up carpets, try sprinkling them with some baking soda and letting it sit for a few minutes. Then vacuum the rug twice, once each direction, to deep clean into the pile of your carpet.

Reward your efforts with a few bedroom extras

Spring cleaning is a good excuse to freshen up your bedroom, maybe invest in a new mattress cover or redo your décor. Here’s a few ideas to get you started.

• Pillows. Treat yourself and replace them with high-quality, comfortable and supportive pillows. Pro tip: Pillows should be replaced every six months to two years at the latest.
• Add color. No need to paint (unless you really want to). Sprinkle in color by purchasing new throw pillows, a small area rug, or maybe some new artwork.
• Aromatherapy. Soothing scents, especially lavender, jasmine and chamomile, can help the body prepare for transitioning to sleep. Diffusers also offer a pleasant option with their oil-infused discs that can be plugged in.