Trouble sleeping? Try these tips to upgrade your sleep routine

(BPT) – The transition to spring means the beginning of daylight saving time, warmer and longer days, and the emergence of spring allergies while we begin the annual ritual of spring cleaning. This variable weather and increasing daylight can be disruptive to your daily routine and nighttime slumber. In fact, the American Academy of Sleep Medicine has found that seasonal time changes can cause problems with mood, heart health and circadian rhythms. This spring, try these tips to refresh your sleep routine.1. Get consistent with when you go to sleep and wake up. Sleep experts agree that children and adults benefit from consistent bedtimes and wake-up times, including over the weekends. If your routine is irregular, start by establishing target bedtime and wake-up windows and try sticking to them for a full week. Eventually, they will become routine.2. Use transitional bedding that works with fluctuating temps. Spring marks the transition from winter to summer, and during this time of year, it’s not unusual for parts of the U.S. to experience temperature swings of 50 degrees or more within a single day, according to the National Weather Service. Warming temps mean it’s time to put away your heavy bedding in favor of more breathable, cooling options like bamboo sheets and waffle blankets from Bedsure. Moisture-wicking, they help to naturally regulate body temperature so you won’t wake up too hot or cold, even when the outside temperatures are unpredictable.3. Wash bedding to avoid allergens that cause irritation.Planet warming trends are making spring allergy season longer and more intense, and more adults are starting to suffer from allergy symptoms as a result. Allergens like pollen and dander love to collect in plush surfaces like your bedding and could be causing conditions like itchy nose, scratchy throat and congestion that are disruptive to sleep quality. Washing your bedding weekly in hot water or on the allergen setting can help to prevent a buildup of sleep-stealing allergens.4. Manage your light intake. Between the season’s increasingly early sunrise and digital screen overload, we are constantly exposed to light sources that may impact our brain’s perception of daytime, making it more difficult to fall asleep. Try tools like blackout curtains and sleep eye masks to block out excessive light sources and update the blue light or dark mode features on your screens and mobile devices to limit your intake of blue light before bed.5. Refresh your bedroom style. Make sure your bedroom is an inviting place for sleeping. Minimize clutter and look for bedding that incorporates soothing patterns and calming colors like neutral tones, grays, greens and blues. Reversible duvet cover sets like a vibrant spring green option from Bedsure deliver two styles in one to match your mood and bring a sense of calm to your sleep sanctuary.Don’t let the arrival of spring get in the way of quality sleep. With the right bedding and a few tweaks to your daily routine, you’ll be waking up with a proverbial spring in your step in no time, ready to conquer the day.