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Why Sleep Is Important 3

The document provides tips for making the bedroom ideal for better sleep. It recommends keeping technology, light, noise, and allergens out of the bedroom. It also suggests changing sheets and filters regularly, using dust mite covers, replacing pillows every 6 months and mattresses every 7 years. Vacuuming carpets and furniture often and adding humidity with a clean humidifier can help. Taking a steam bath, showering before bed, drinking herbal tea, and using a nasal rinse can aid in reducing allergies and congestion. One should avoid electronics an hour before sleep and see a doctor if allergies continue to disrupt sleep.

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Nanaiah Manoj
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23 views2 pages

Why Sleep Is Important 3

The document provides tips for making the bedroom ideal for better sleep. It recommends keeping technology, light, noise, and allergens out of the bedroom. It also suggests changing sheets and filters regularly, using dust mite covers, replacing pillows every 6 months and mattresses every 7 years. Vacuuming carpets and furniture often and adding humidity with a clean humidifier can help. Taking a steam bath, showering before bed, drinking herbal tea, and using a nasal rinse can aid in reducing allergies and congestion. One should avoid electronics an hour before sleep and see a doctor if allergies continue to disrupt sleep.

Uploaded by

Nanaiah Manoj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Make the Bedroom Ideal for Better Sleep

 Keep technology out of the bedroom.


 Keep the bedroom dark, cool and quiet.
 Keep bedroom windows closed to prevent allergens from
coming in with the breeze.
 Check your heating and air conditioning systems. Make sure
filters are clean.
 Change sheets and pillow cases regularly. Use natural
fabrics and natural cleansers for your linens.
 Protect yourself from dust mites by using plastic covers for
your mattress and pillow to avoid exposure at night. If your bed
is older than 7 years old, consider buying a new mattress.
Pillows should be replaced every 6 months, and certainly never
be kept longer than 2 years. Look for a pillow that fills the gap
between your head and shoulders when you lie down.
 If you have pet allergies, keep your pets off the bed, and if
possible, out of the bedroom.
 Vacuum carpets and furniture often. Some vacuums come
with an extra allergy filter built in. If you have wood or tile floors,
keep them free of dust and pet dander.
 To add moisture to the air, consider using a humidifier. Make
sure the water is changed frequently so that mold doesn’t grow.
Take a More “Natural” Route
 Take a steam bath to help loosen up congestion so you can
breathe more easily.
 Shower before bed. This helps to wash off any of the pollen
or other allergens that transferred onto your body during the
day.
 Have a cup of hot tea (herbal tea, not caffeinated!) or hot
water with lemon to loosen up congestion. Try to avoid
caffeine late in the day.
 Use a nasal saline rinse. This helps reduce the swelling in
the nasal passages, and also washes out any pollen that might
be in the nose. Nasal decongestant sprays are not
recommended for allergies, as long-term usage (more than 3
days) can actually make the nose more inflamed.
 “Unplug” yourself from computers and other electronic
devices an hour before bed.
If your allergies continue to keep you from getting the sleep that is so
important to your health and well-being, talk with your doctor or allergist
to get a full evaluation and figure out your treatment options.
Sleep well!

Lissa

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