Sleep hygiene isn’t just about routines and screen time — it also depends on how clean and well-maintained your bedding is. Sheets, pillowcases, doonas and mattress protectors sit close to your skin every night, absorbing sweat, oils, allergens and bacteria.
Without regular care, bedding can contribute to poor sleep quality, allergies, skin irritation and even respiratory issues. The good news? With a simple, consistent approach, you can keep your sleep environment fresh, healthy and comfortable.
Here’s how to properly clean and care for your bedding to support better sleep hygiene.
1. Wash Sheets and Pillowcases Weekly
Your sheets and pillowcases should be washed once a week. We shed skin cells, sweat and natural oils every night, which can quickly build up.
Best practice:
- Wash in warm water (around 40–60°C)
- Use a gentle, fragrance-free detergent
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Avoid fabric softeners, which can reduce breathability
Pillowcases may need washing more often if you have allergies, acne or sleep hot.
2. Clean Doona Covers Every 1–2 Weeks
Doonas are usually covered, but the cover still traps sweat, dust and allergens.
- Wash doona covers every 1–2 weeks
- Use a full spin cycle to remove moisture
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Dry completely before putting back on the bed
Keeping doona covers clean improves airflow and keeps your sleep environment fresh.
3. Wash Pillows Regularly
Many people forget that pillows need cleaning too.
General guidelines:
- Wash washable pillows every 3–6 months
- Always check care labels first
- Use an extra rinse cycle to remove detergent residue
-
Dry thoroughly to prevent mould
Pillow protectors can extend pillow life and reduce how often full washing is needed.
4. Care for Mattress Protectors Every 1–2 Months
Mattress protectors are essential for hygiene, but only if they’re cleaned regularly.
- Wash every 1–2 months
- Wash immediately after spills or accidents
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Avoid high heat, which can damage waterproof membranes
A clean protector helps reduce allergens, bacteria and odours.
5. Air Out Your Mattress and Bedding
Moisture is one of the biggest enemies of good sleep hygiene.
Every few weeks:
- Strip the bed and let the mattress breathe
- Open windows to improve airflow
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Use a fan or dehumidifier in humid weather
This simple step helps prevent mould, mildew and lingering odours.
6. Choose Breathable, Easy-Care Fabrics
The materials you choose affect how clean your bedding stays.
Best options include:
- Bamboo (naturally breathable and antibacterial)
- Cotton percale or sateen
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Linen for warm sleepers
Breathable fabrics reduce sweat build-up, meaning cleaner bedding for longer.
7. Avoid Eating in Bed
Food crumbs and spills invite bacteria, dust mites and stains.
If eating in bed is unavoidable:
- Use a tray
- Remove bedding promptly after spills
-
Wash affected items immediately
Keeping food out of the bedroom is one of the easiest hygiene upgrades you can make.
8. Replace Bedding When It’s Worn Out
Even with perfect care, bedding doesn’t last forever.
Replace when you notice:
- Persistent odours
- Fabric thinning
- Loss of softness or breathability
-
Flattened pillows
Fresh bedding supports better sleep, comfort and hygiene.
Final Thoughts
Clean bedding plays a vital role in healthy sleep. When your sheets are fresh, your pillows supportive and your mattress protected, your body can truly relax and recover.
By following a simple cleaning routine and choosing breathable, easy-care materials, you create a sleep environment that supports comfort, wellbeing and deep, restorative rest — night after night.
Good sleep starts with good hygiene.