The importance of a good night’s sleep can’t be overestimated. Quality sleep is crucial to several areas of our physical and mental health. And without it, our entire quality of life can be adversely affected.
There are several reasons why quality sleep is vital to our general wellbeing. And although there are often underlying medical reasons for problems in this area, we can make quality sleep more likely. By making changes to our daily routines and our living environments, it is possible to increase sleep quality.
A clean home is conducive to a good night’s rest. This is why we’ve put together a list of essential cleaning tips that promote sleep. But first, here’s a list of reasons why quality sleep is important.
Poor sleep makes weight gain more likely
According to research, short sleep durations are directly linked to being overweight. The average adult is 55% more likely to be seriously overweight if they suffer from long-term sleep problems.
Good sleep improves concentration levels
There is clear evidence that regular, uninterrupted sleep of at least seven hours can improve concentration and productivity. Put simply: if you’re a good sleeper, you’re far more likely to be successful in your professional life.
Poor sleep quality can increase the risk of type 2 diabetes
Long-term sleep deprivation is known to affect blood sugar levels and reduce sensitivity to insulin.
Better sleep improves immunity levels
If you’re sleeping for at least seven hours on a regular basis, you’re more likely to have a strong immune system. You’re much more prone to infections and diseases such as the common cold if you’re being deprived of quality sleep.
If you can get a good night’s sleep every night, a good overall quality of life is much more likely. There are many ways to promote good sleep, and cleanliness is one of the most important.
1. Keep your bedside table clean and decluttered
A bedside table can attract a range of allergens, bacteria, dirt and dust — all of which can interfere with your sleeping patterns. This is why regular cleaning is essential. However, try to steer clear of cleaning chemicals when you’re cleaning so close to your sleeping area. Stick to natural cleaning products such as vinegar, lemon juice and baking soda.
It’s also important to keep your bedside table clear of clutter. Firstly, a clear table makes cleaning a lot easier. And the more you have on the table, the more surfaces there are for the accumulation of dirt and dust.
Just as important is tech decluttering. How much tech are you sleeping next to? Most people have their phone next to their bed while they sleep. Beeps and notifications can interfere with your sleep without you noticing. Even a small red charging light can cause issues.
Ideally, you should have all your tech well away from your bed.
2. Wash pillows once a month
When was the last time you washed your pillows? Some people never wash them, as they believe washing pillow cases regularly is sufficient. But the average pillow harbours a huge range of allergens, bacteria, dust, skin, dander and mites.
Buy machine washable pillows if possible. And use protective covers to keep the worst of potential contaminants at bay.
When you wash your pillows, always try to air dry them outside in the fresh air. And make sure they’re completely dry before you put them back on your bed.
3. Clean and manage your closets and wardrobes
The average closet or wardrobe is a magnet for dust, mites and pollen. These potential allergens cling to the fibres in your clothes. And every time you disturb your clothes, you send these allergens flying into the air. While you may not realise it, these airborne contaminants might be having a detrimental effect on your sleeping patterns.
Always try to minimise the number of garments that live in your wardrobes. If you’re not wearing something right now, store it away — out of your bedroom. Vacuum the inside of each closet or wardrobe once a week, and make sure you cover all the shelves and drawers.
It’s also a good idea to use reusable clothing bags or boxes to store as many of your clothes as possible. This is all about minimising allergens and contaminants in your bedroom.
4. Clean your mattress once a month
The average mattress is covered in a range of contaminants. Everything from sweat to thousands of microscopic mites exist on the surface of a mattress. Dust, dirt and pollen can also cause serious breathing problems if they get out of hand.
Use a mattress protector to create a barrier between you and your sleeping surface — and wash it every week. As for the mattress itself, vacuum it thoroughly once a month. If you can, take it outside and beat it to remove contaminants and allergens. And spray the entire surface with a solution of alcohol and your favourite essential oils.
A handheld steam cleaner can be used to clean a mattress. However, it’s important to use a model that requires a minimal amount of water. The last thing you want is to drench your mattress. If you do decide to clean a mattress with a steam cleaner, make sure you can dry it outside in the fresh air afterwards.
5. Ventilate your bedroom
Particularly in the winter, opening the windows in a bedroom might not seem like a great idea. But in the long term, it can do wonders for the quality of your sleep. Even if it’s just for half an hour, make sure you open your bedroom windows once a day. This allows stale air, airborne contaminants and lingering cleaning chemicals to disperse. It’s also a good way to keep any unwanted odours at bay.
6. Keep your windows and the surrounding areas clean
A plethora of contaminants and potential allergens settle around a bedroom window over time. This is why it’s important to keep the frames and the glass clean at all times. A simple solution of water and vinegar applied with paper towels is all that’s required.
But don’t forget about blinds and curtains. Anything made from fabric should be vacuumed regularly — preferably once a week. Use a handheld vacuum cleaner or an appropriate accessory to clean curtains, blinds and drapes from top to bottom.
A clean bedroom gives you a clean environment that’s conducive to quality sleep. And as you can see, achieving this goal isn’t rocket science.