Sleep Hygiene: Creating a Clean and Restful Bedroom

Getting good sleep at night is pivotal for overall well-being. Potential sleep problems can affect your physical, emotional, and mental health in the long run. It can lead to mood swings, reduced reaction times, lack of concentration, and weakened immunity. This can also directly or indirectly affect your professional and personal life to a great extent. One key reason behind this could be poor sleep hygiene- a serious problem.

Poor sleep hygiene occurs when sleeping conditions and lifestyle habits combine to boost consistency and uninterrupted sleep. Moreover, a cluttered, dirt-laden, and unpleasant bedroom environment can also lead to poor sleep hygiene. According to experts, it is good to get 7-8 hours of quality sleep at night.

So, we bring you useful tips and tricks to create a clean and restful bedroom for improved sleep. Ensure you stay consistent with your routine and eliminate all potential distractions for your overall well-being.

Let’s Get Started!

1. De-clutter Your Bedroom

The research shows a direct correlation between a cluttered bedroom and a poor night’s sleep. Clothes on the bed, messy side tables, dust-laden ceiling fans or dirty floors can lead to mental stress and affect your sleep. That’s why expert bond cleaners Gold Coast recommend removing clutter and mess from the room. Inspect all the cupboards, wardrobes and drawers to get rid of unnecessary stuff. All you need to do is to:

• Remove trash
• Take dirty dishes to the kitchen
• Put dirty clothes in the laundry.
• Fold clean clothes and arrange your wardrobe
• Toss broken or empty items
• Keep hangers behind the doors
• Remove magazines and other paper clutter from the room. Keep only essentials on the side tables.

2. Remove Dust From Top to Bottom

Dust particles, dirt and pollens accumulated on ceiling fans, shelves, doors, light fixtures and lamps can lead to serious health concerns. If you want to improve sleep hygiene, pay attention to the cleaning aspect and improve the indoor air quality.

Start the process by cleaning the ceilings of your bedroom.  Remove cobwebs from walls, dust from ceiling fan blades using a telescopic duster or an old pillowcase. Professional bond cleaners Gold Coast recommend using a damp microfiber cloth to wipe down light fixtures, fittings, walls, doors, lamp shades, bedside tables, and baseboards.

Begin from the top and work your way down to the floors. Sweep or vacuum the floors to remove loose debris, pet hair, and other grime.

3. Wash Your Windows And Window Treatments

Natural light brings positivity, improves mood, and sets a circadian rhythm. Plus, having a nature view outside your windows can also reduce stress. Unfortunately, dust-laden windows interfere with everything and make your bedroom look dull. Stains, dirt, and grime that have accumulated on your windows can also harbour germs.

To clean windows inside and outside, use a vinegar and warm water solution. Use a sponge to clean the window sills, frames, and panes. For streak-free results, run a rubber squeegee and retrieve the shine.

Apart from this, ensure you wash your dirty curtains and vacuum blinds to enhance your bedroom’s overall look and feel.

4. The Key Feature: Clean Your Bed

Seeing your bed clean, organised and wrinkle-free can make you feel relaxed and ensure restful sleep at night. It is good to remove the comforter, quilt, sheets and pillowcases. If you have a duvet cover, remove it and wash it in hot water. This will help you kill dust mites that feed on dead skin cells. Here are more cleaning tips for your bed:

• Make your bed daily
• Wash your bed linens once a week to remove dirt and dust mites
• Always strip the sheet when sprucing up your bedroom.
• Inspect your mattress for mould or germ infestation
• Frequently change your pillowcases

5. Upholstery and Mattress Clean

Do not forget your upholstered furniture and mattress when cleaning your bedroom. These may contain pollens, dust mites, and germs that can cause potential health hazards. Read the care label on your upholstery and clean accordingly. You can also clean your upholstery with a steam cleaner for best results.

Mattress can also collect sweat, hair, dead skin and more. This can lead to allergy and asthma symptoms. What’s worse? Bodily fluids and sweat can lead to yeast and mould growth inside your mattress.

So, it is good to clean your mattress deep using a vinegar solution. You can also freshen up the surface by sprinkling a generous amount of baking soda. Believe it or not! A clean mattress can drastically improve sleep hygiene while keeping germs and ailments at bay.

6. Deep Clean Bedroom Carpets and Rugs

Tackle carpet stains and grime with white vinegar and a warm, soapy solution. Blot with a cloth and sprinkle baking soda to deodorise your delicate floor coverings. Next, vacuum the surface again. If you have a busy schedule, choose the best robot vacuum and keep your floors clean and shiny.

You can also book the best bond cleaners Gold Coast and deep clean your carpets, bedrooms, and other areas of your rental property for the safe and sound retrieval of the bond amount.

7. Remake the Bed

After cleaning your bedroom, make your bed using a fresh and clean bed sheet. Change the duvet covers, comforters, and pillowcases. This will help you get a good night’s sleep without any disturbance.

8. Freshen Up the Air For Tranquil Ambience

If you want to improve your sleep quality, create a peaceful and restful ambience in your bedroom. Certain essential oils can have the potential to transform your bedroom into a tranquil space. You can spray lavender oil as it reduces stress, relaxes the mind and boosts a good night’s sleep. You can also use chamomile oil, peppermint oil, etc, to boost your sleep hygiene. In fact, using tea tree oil can reduce allergens in the house.

How to Clean a Bedroom to Improve Sleep Hygiene?

Wrapping up

These are some of the best ways to create a tidy, sanitised, tranquil, and restful bedroom. Regular cleaning can maintain a healthy indoor environment and promote good sleep hygiene, which is crucial for your mind, body, and soul.