Getting a good night’s sleep is crucial for health and wellbeing. One simple way to improve your sleep quality is to refresh your bedding regularly. New, clean bedding can make a big difference in how well you sleep. In this article, I’ll discuss why changing your sheets and bedding is important, and provide tips on how often to wash different items.
Why Refreshing Your Bedding Helps You Sleep Better
There are a few key reasons why clean bedsheets, pillowcases, comforters and blankets lead to better sleep:
Reduced Allergens and Irritants
Over time, bed linens accumulate dust mites, dead skin cells, body oils, and other allergens. For those with allergies or sensitive skin, these particles can cause congestion, coughing, sneezing, and skin irritation. Washing your bedding regularly helps reduce allergens and lets you breathe easier while you sleep.
Eliminated Odors and Bacteria
Sweat, drool, and body odors can build up on sheets and pillowcases over the course of multiple nights. This allows odor-causing bacteria to multiply. Freshly washed linens have a clean, neutral smell that is inviting and relaxing.
Improved Temperature Regulation
As we sleep, we sweat into our bedding. Unwashed linens retain moisture and heat and can cause you to feel overly warm while sleeping. Clean sheets feel light, fresh and cool against your skin, helping regulate your body temperature for better rest.
Enhanced Comfort and Relaxation
Stale bedding can feel rough and irritating on your skin. But climbing into a bed with fresh, fluffy linens is soothing and soft. This added comfort makes it easier to fully destress and unwind when you get into bed, priming you for better sleep.
How Often to Wash Different Bedding Items
To keep your bed hygienic and sleep-conducive, wash the following items:
Sheets – Weekly
I recommend washing sheets at least once per week, or more frequently if you sweat a lot at night. Microbes multiply rapidly in the warm, moist environment sheets provide while you sleep. Weekly washing prevents buildup of allergens, bacteria, and odors.
Pillowcases – 2-3 Times Per Week
Pillowcases should be washed 2-3 times per week since your face and head transfer oils, sweat, and drool to this fabric each night. Frequent washing helps prevent breakouts, skin irritation, and oily residue on your pillows.
Duvet Cover – Every 2 Weeks
Only the duvet cover gets washed – wash it every 2 weeks to remove allergens without damaging the duvet insert. If you sweat a lot, wash the cover weekly for better temperature regulation.
Comforter – Twice a Year
Wash a down or synthetic comforter 2 times per year – once in the spring and fall. More frequent washing can damage the fill and batting. Use a duvet cover to keep it cleaner between washes.
Blankets – Monthly
Blankets should be washed at least once per month to limit odor, allergen, and dust mite accumulation. Wool and delicate blankets may require special cleaning methods like dry cleaning.
Washing Tips for Fresh, Hygienic Bedding
Follow these tips to properly wash and care for your bed linens:
- Use hot water and powder detergent to better kill bacteria and allergens
- Add vinegar or baking soda to remove odors
- Use an extra rinse cycle to eliminate detergent residue
- Avoid fabric softener and dryer sheets which coat fibers
- Shake out items before washing to dislodge dust mites
- Dry sheets and pillowcases completely to prevent mildew
- Wash bedding separately from other laundry
Refreshing your bedding regularly is a simple way to create a clean, welcoming sleep environment. Implement a washing routine based on the item and usage recommendations provided above. Proper laundering removes irritants and odors, helping you wake up feeling refreshed and renewed.
