As Brits prepare to take part in their annual spring-cleaning rituals to prepare their homes for the warmer weather, The Sleep Charity has published its top five tips to help you improve your sleep along the way.

With the right tweaks, you can ensure that your spring-cleaning helps to create the perfect spring-summer sleep environment, minimising disruptions caused by the changes in light, temperature and routine.

Creating and maintaining an optimum sleep environment for you and your family is essential in achieving the best possible quality sleep, which itself is vital for general health and wellbeing. While traditionally, spring-cleaning has helped Brits clear out and refresh their homes in preparation for the summer ahead.

Here are The Sleep Charity’s top five tips to help homeowners manage this time of the year and ensure that their spring-cleaning supports a healthy sleep environment:

  1. Ensure your mattress is given a refresh – If you can, take your mattress outside for a good airing and then replace it upside-down and opposite-ways-round to its previous positioning. Clean the base with a soft brush to remove fluff and dust – if you have to use a vacuum cleaner do so very carefully and with the window wide open.
  2. Review your bedding – opt for a lighter tog duvet and fresh, cotton bedding to keep you cool at night. Bedroom temperatures should ideally be between 16c and 18c.
  3. Clear the clutter – it can be difficult to sleep surrounded by piles of paperwork (more commonplace with the rise of working from home!) or laundry, so have a good clear out and ensure your bedroom is a tranquil oasis for you to drift off.
  4. Remove any allergy triggers – May traditionally signals a rise in pollen count, so try and rid your room of anything that might trigger allergies or hay fever attacks. Swap fresh flowers for artificial alternatives and avoid drying clothes on radiators in your bedroom.
  5. Is it time for new curtains? – When it’s dark, we release melatonin (the hormone that helps regulate the body’s circadian rhythm), which relaxes the body and helps us to drift off, so it’s no surprise that many may struggle to drift off during British Summer Time! Swap your blinds or curtains for blackout alternatives to make sure you are getting a full night’s sleep.

Incorporating The Sleep Council, The Sleep Charity is the national charity empowering the nation to sleep better.

The Sleep Charity deputy CEO Lisa Artis said: “Sleep is such an important pillar of our everyday health and wellbeing all year around, however the spring and summer seasons present different challenges that might disrupt our sleep.

“But the effect that the shift in time, daylight and temperature often has on our night-time routines can be combatted with some small adjustments to your bedroom.

“Spring-cleaning is the perfect opportunity to make sure your bedroom is a perfect environment for good quality sleep.”

Advice and information covering all aspects of sleep is available on The Sleep Charity website –