How Often Should You Wash Your Bedding?

We spend roughly one-third of our lives in bed. Far from being mere time out, sleep is vital to healthy brain function and general wellbeing. Although we frequently concentrate on the number of hours we sleep, the standard of our sleeping environment is equally important.

A tidy, inviting bed made up with freshly laundered sheets, soft pillowcases and clean blankets does more than feel pleasant: it can help you rest more effectively.

So, how frequently do bed linens actually need washing?

A YouGov survey from 2022 found that only 28 per cent of Britons wash their sheets weekly. Remarkably, many respondents said they wait far longer, with some leaving as much as eight weeks or more between washes.

What does science-based advice say?

Here is what accumulates in your bed while you sleep each night, and why washing bedding routinely involves more than simple cleanliness.

While we sleep, we lose hundreds of thousands of skin cells, release oils from the sebaceous glands and perspire up to half a pint of fluid - even when we have showered immediately before going to bed. Millions of bacteria and fungi live on the skin, and many are deposited on sheets, pillows and duvets as we move about overnight.

Fresh perspiration itself may not smell, but bacteria on the skin - especially staphylococci - convert it into odorous compounds. This commonly explains why you can wake with body odour despite having gone to bed clean.

Microbes are not the only concern. Throughout the day, our hair and bodies pick up dust, pollutants, pollen and allergens, all of which may end up in our bedding. They can set off allergies, interfere with breathing and worsen bedroom air quality.

Dust mites, fungi and other unseen bedfellows

The skin flakes we release overnight provide food for dust mites, microscopic organisms that flourish in warm, moist mattresses and bedding. Although the mites do not pose a danger themselves, their faecal droppings are powerful allergens that may worsen eczema, asthma and allergic rhinitis.

Your bed is also an attractive environment for fungi. Certain species, including Aspergillus fumigatus, have been found in used bed pillows and may lead to severe lung infections, particularly for people with weakened immune systems.

The microbial mix becomes still more active if you share your bed with pets. Animals bring additional hair, dander, dirt and, at times, traces of faeces into sheets and blankets, meaning they need to be washed more often.

So how regularly should you wash your bedding?

Sheets and pillowcases

• When: Wash weekly, or every three to four days if you have been unwell, perspire heavily or share the bed with pets.
• Why: This clears away sweat, oils, microbes, allergens and dead skin cells.
• How: Use detergent and wash at 60°C or above to eliminate bacteria and dust mites. For more thorough sanitising, tumble-dry or iron them. To tackle dust mites within pillows, freeze them for a minimum of 8 hours.

Mattresses

• When: Vacuum no less than once a week, and air the mattress every few days.
• Why: Perspiration raises moisture levels, providing an ideal breeding environment for mites.
• Tips: Fit a plastic or allergen-proof mattress protector, and replace your mattress every seven years to retain hygiene and support.

Pillow interiors

• When: Wash every four to six months, having checked the care label first.
• Why: The inner filling may harbour mould and bacteria.
• How: Wash it thoroughly, then ensure it dries fully to prevent fungal growth.

Blankets and duvet covers

• When: Wash every two weeks, or more regularly when pets sleep on them.
• Why: They hold onto allergens, skin cells and sweat.
• How: Wash at 60°C, or at the highest temperature permitted by the care label. Some advice suggests treating them as you would towels: frequent hot washes keep them hygienic.

Duvets

• When: Clean every three to four months, based on use and on whether children or pets share the bed.
• Why: Body oils and mites will eventually penetrate the filling, even when a cover is used.
• How: Consult the label: many duvets can be machine-washed, while others need professional cleaning.

Your bed can appear spotless while still being full of microbes, allergens, mites and irritants that rapidly accumulate. Washing bedding is not solely about making it smell fresh; it is a health issue.

Routine laundering gets rid of the biological mixture of microbes, dust, skin and sweat, helping to limit allergic reactions, avoid infections and control odours. As research increasingly demonstrates sleep’s far-reaching impact on areas from mental clarity to heart health, maintaining a hygienic sleep environment is a modest yet valuable investment in your wellbeing.

So, strip the bed, wash the sheets and freeze the pillows. Your microbes - and your sinuses - will be grateful.

Sweet dreams - and happy laundering.

Primrose Freestone, Senior Lecturer in Clinical Microbiology, University of Leicester

This article is republished from The Conversation under a Creative Commons licence. Read the original article.