Spring is almost here!  Are you still feeling groggy despite the longer days?  Maybe it’s time to spring-clean your sleep routine!  Just like your home, your sleep habits and environment can benefit from a little seasonal refresh.  Whether it’s decluttering your bedroom or maintaining CPAP equipment, a few simple changes can help you wake up feeling rested and ready to enjoy the spring sunshine.

1. Declutter Your Sleep Space

A cluttered bedroom isn’t just an eyesore—it can impact the quality of your sleep. Studies show that a tidy space promotes relaxation, helping you fall asleep faster and stay asleep longer. This spring, try these tips:

  • Nightstand Necessities:  Keep only the essentials (like a book or a glass of water) within reach.  Less clutter means less distraction!
  • Clothing Chaos:  Put away that chair full of laundry.  A clean space equals a clear mind.
  • Digital Detox:  If your room doubles as a home office, make sure to shut down electronics well before bedtime.  Blue light can disrupt your sleep cycle.
  • Refresh Your Bedding:  Nothing says spring like fresh linens!  Washing sheets once per week can reduce allergens, dust mites and other irritants that impact sleep quality.  Consider switching to breathable, lightweight fabrics to keep cool as temperatures rise.  Bonus tip:  Rotate your mattress to ensure even wear and maximum comfort. 

2. Reduce Allergens for Better Breathing

Springtime means flowers, sunshine, and unfortunately, pollen—aka the tiny invaders that turn allergy sufferers into sneezing, sniffling zombies. If allergies are keeping you up at night, try these tips:

  • Use an air purifier – It can help filter out allergens like pollen, dust, and pet dander, improving the air quality in your bedroom.
  • Vacuum regularly – Carpets and rugs trap allergens, so keeping them clean can make a noticeable difference.
  • Shower before bed – If you’ve been outside, washing off pollen before getting into bed prevents allergens from settling into your sheets and disrupting your sleep.

3. Refresh Your Sleep Habits

Sometimes, a few tweaks to your nightly routine can make all the difference. Think of it as a bedtime makeover—minus the reality TV drama.

  • Set a consistent bedtime – Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends—sorry, night owls!) helps regulate your internal clock.
  • Limit screen time – Blue light from phones and TVs tricks your brain into thinking it’s daytime, suppressing melatonin production. Try reading a book instead of doom-scrolling before bed.
  • Keep it cool and dark – Research suggests that a bedroom temperature of around 18°C (65°F) and blackout curtains can significantly improve sleep quality.

4. Don’t Forget to Spring Clean Your CPAP

If you use a CPAP machine for sleep apnea, spring cleaning isn’t just for dust bunnies.  Proper maintenance keeps your equipment working effectively and your airways clear. 

  • Replace Filters:  Just like your furnace or air conditioner, your CPAP needs a fresh filter to work its best.  
  • Clean Tubing and Mask:  Use warm, soapy water to wash tubing and masks weekly to prevent bacteria buildup.
  • Inspect for Wear and Tear:  Check for cracks or leaks in the tubing and mask.  If something looks worn out, it’s time for a replacement.

A well-maintained CPAP ensures effective therapy, meaning you’ll actually wake up feeling refreshed—no coffee IV required.

5. Still Feeling Tired? It Might Be Sleep Apnea

If you’ve tried it all and are still waking up exhausted, it might be time to look deeper. Persistent fatigue could be a sign of an underlying sleep disorder like sleep apnea. If you experience:

  • Loud snoring
  • Daytime fatigue, even after a full night’s sleep
  • Waking up gasping for air or with a dry mouth

…it might be time for a sleep study.

Book a Free Sleep Consultation Today

At Sleep Therapeutics, we help people get to the root of their sleep struggles. If you’re feeling drained despite your best efforts, let’s talk. Book a free sleep consultation today and wake up feeling truly refreshed this spring!

Because let’s face it—spring cleaning is great, but nothing beats a good night’s sleep.