There’s nothing like a good night’s sleep. Unfortunately, between 50-70 million Americans suffering from sleep disorders aren’t able to achieve that. The average person should be getting a minimum of seven hours of sleep per night to function properly. If they don’t, they could develop depression, high blood pressure, and put themselves at risk of developing other serious diseases. Fortunately, there are several ways you can combat this. By developing a sleep schedule, drinking less caffeine, and conducting a mattress cleaning, you can be on your way to a better night’s sleep in no time. Here are the top 5 healthy sleep habits you should start practicing: Your body naturally knows when to fall asleep and wake up. This internal clock is known as your circadian rhythm and is responsible for releasing hormones such as melatonin and cortisol, as well as managing your body’s blood pressure. To develop a better quality night’s sleep, it’s recommended that you fall asleep and wake up at the same time every day, including weekends, so you don’t disturb your body’s natural circadian rhythm. While we’ve all wasted time scrolling through social media before we go to bed, this can be incredibly disruptive to your sleep cycle. The same goes for watching TV, as this prevents melatonin from being released and can keep your brain stimulated. It’s advised that you put your phone (and other electronic devices) away at least an hour or two before going to bed to wind down. Sometimes even the tiniest changes can make the biggest improvements. While it may be tempting to bring your laptop into the bedroom to work or play, this can send a signal to your brain that makes it difficult to associate bed with sleep. Keep work-related items out of the bedroom and only use it for sleeping. Likewise, make sure your bedroom is cool and that you are sleeping on a comfortable mattress and with comfortable pillows. If you begin to notice any aches or pains in the morning, it could be a sign that you need to upgrade these items before your condition worsens. It may come as a surprise, but one of the reasons you might be having trouble falling (or staying) asleep could be the result of dust mites. Dust mites are microscopic creatures that can be found wherever dead skin cells are, which makes your mattress and bedding an ideal hot spot. Dust mites can not only trigger allergies but they can also cause fatigue and make it very difficult to get the full seven hours of sleep you need each night. If you notice these symptoms persisting for a week or more, it’s recommended that you clean your mattress as soon as possible to help remove these pesky mites and keep your home healthy. Did you know that a cup of coffee can stay in your system for up to 12 hours? So, that midday cup of joe may be a huge reason why you’re having difficulty falling asleep. It’s recommended that you stop drinking caffeinated products such as tea, coffee, soda, and even chocolate at least four to six hours before bedtime. Your best night’s sleep starts with a healthy home and habits. Don’t let pet hair and dust mites continue to wreak havoc on your allergies and sleep schedule. Call the professional upholstery and mattress cleaning professionals at Pro Steamer Cleaning and Restoration for help and (575) 623-0993.