8 tips for spring cleaning your sleeping habits

(BPT) - Spring is a few days away and, for most of us, it couldn’t come soon enough. You’ve probably spent more hours in the house this winter than you care to admit and there might be a few more things lying around than you need. You might also have picked up habits that need some refreshing or undoing – namely, your sleeping routine.

While you’re spring cleaning closets, pantries and refrigerators, don’t forget to clean up your sleep habits. Spring is a time for renewal and getting your health and wellness back on track. So start by improving your bedtime routine and environment by getting the proper amount of sleep in the right setting.

Here are eight tips for cleaning up your sleep habits this spring:

Tip 1: Regulate your routine

One of the keys to getting a good night’s rest is consistency. It’s important to regulate the number of hours you sleep each night and keep bedtimes and wake times consistent. Aim for seven and a half hours of sleep a night and establish a routine that lets your body know when it’s time to wind down.

Tip 2: Meditate and sleep happy

If you sleep poorly due to stress, a few minutes of quiet time via meditation and other mind-relaxing tactics are a great way to begin your bedtime routine. Meditate while visualizing a calm environment and turn on soft music, which can lower your blood pressure, relax your mind and body and help you sleep happy at night.

Tip 3: Activate your heart rate

A recent study by the National Sleep Foundation found that people who exercise get a better night’s sleep. Exercise can also lift your mood, increase productivity and improve overall physical health. Whether you like walking, yoga, Zumba or hiking, do it regularly and keep moving!

Tip 4: Eliminate late night snacking

Eating too close to bedtime can not only lead to weight gain, but also make it hard to fall asleep and stay that way. Try to eat two to three hours before bedtime and, if you must snack, choose foods that are low in calories and healthy fruits, veggies, proteins and grains.

Tip 5: Replace your mattress every eight years

Is your mattress nearing retirement age? If so, it’s time for a new one. The rule of thumb is to replace your mattress every eight years. Over that time, your mattress can nearly double in weight from sweat and dead skin and can cause soreness, stiffness and aggravate allergies and asthma. Visit your local Mattress Firm store to find a mattress that fits your sleep needs.

Tip 6: Decaffeinate to sleep deeply

Sleep and caffeine have a complicated relationship. The more you consume, the harder it is to fall asleep at night. Establish a mid-afternoon cutoff time for consuming caffeinated foods and drinks or try drinking your most caffeinated beverage first thing in the morning.

Tip 7: Deactivate before bedtime

In today’s world, disconnecting from mobile and tech devices can be impossible. Checking email or surfing the net before bed can stimulate your mind, rather than relaxing it. Deactivate your gadgets before bed and try reading a book, journaling or meditating.

Tip 8: Rejuvenate throughout the day

Napping has several benefits including increased alertness, enhanced productivity and reduced mistakes and accidents. If you can fit one into your schedule, a 20- to 30-minute nap can rejuvenate your day. However, it is important to nap smart so it does not disrupt the sleep you get at night.