How Often Should You Wash Your Bedding and Why Is It So Important?
How often you wash your bedding is a personal choice that varies greatly from household to household. While there are basic hygiene reasons to support regular washings, experts also note that fresh bedding can promote better sleep and overall health. Here is what you need to know about how often you should wash bedding to encourage optimal sleep habits.
Why It Is Important to Regularly Clean Your Bedding
One of the most overlooked elements of creating an ideal sleeping environment is clean bedding. Although many people lean on sleeping supplements, tracking apps, and other proven strategies, sometimes all it takes is a fresh set of sheets to encourage a restful night of sleep.
A regular washing routine eliminates common bedding irritants that can interfere with good health. These irritants include sweat, pet dander, dust mites, and skin oils. Just because the irritants are not visible to the naked eye, it does not mean that they are not right there on the surface. Enjoying a clean sleeping environment naturally leads to a more restorative rest.
Soft and breathable sheets aid in body temperature regulation. The core temperature within the body drops at night, making a cooler room and breathable sheets key to a good night's sleep. Bedding that traps the heat and moisture may lead to overheating, translating to a poorer night of sleep.
Dirty sheets and blankets can also support the development of allergens that may disrupt the deep stages of sleep. For example, bedding that accumulates dander, pollen, dust mites, and other irritants can lead to inflamed airways and sinuses that negatively impact the quality of sleep.
Clean sheets also provide a psychological benefit by signaling to the brain that it is time to breathe deeply and relax. A relaxed state of mind will inherently prepare the body for sleep. A clean environment will also encourage people to stay asleep longer. Who does not love getting into a bed with fresh-smelling sheets?
What the Experts Say About Often Bedding Should Be Washed
Experts recommend that bedding be washed every one to two weeks for ideal sleep hygiene. Washing at these intervals will ensure that skin cells, bacteria, oils, and sweat are regularly removed. These substances tend to accumulate quickly, providing a fertile breeding ground for dust mites and other types of irritants to build up on the sheets.
Blankets and comforters do not need to be washed as often, as they do not come into direct contact with the skin as frequently as sheets. This is particularly true if you use a top sheet.
However, households with pets or allergy sufferers may need to wash the top covers more often. People prone to nighttime sweating may also benefit from more frequent washing.
Many people forget about washing their pillows. Although pillowcases should be washed at one to two week intervals, pillows should be washed every three to six months if they are machine-washable. Synthetic or polyester pillows are generally suitable for machine washing when used on a gentler cycle. Washing two pillows in the same load will help to balance the machine so that the items are cleaned more evenly.
Memory foam pillows require spot cleaning. All pillows should also be replaced every 1 to 2 years, as they can accumulate irritants and moisture.
In addition to paying attention to how often you wash your bedding, it is important to note proper washing techniques. Experts recommend washing bedding in hot water of at least 130 degrees. This temperature is necessary to effectively kill bacteria and dust mites. Be sure to check the fabric care labels for the most accurate guidance. Some delicate fabrics may require slightly cooler temperatures or gentler washing cycles.
It is also vital to fully dry the bedding before putting it back on the bed. Leftover moisture on the bedding can easily become trapped in the fabric and lead to the growth of mold and mildew.
Regularly washing your bedding is just one of many strategies that you can employ to improve your sleep. Other good practices include developing a consistent sleep routine, creating a quiet and dark sleeping environment, limiting caffeine and alcohol in the hours before bedtime, engaging in a regular exercise routine, and avoiding the use of electronics for at least two hours before getting into bed.
Nobody looks forward to washing their bedding. However, keeping on top of the chore may be what you need to enjoy better sleep quality while also improving your overall health and wellness.
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