It is a place for rest and relaxation, but new research suggests that there is a direct correlation between how often you clean your bedroom and your sleep satisfaction.

Over half of Brits admit that when their bed is dirty, they struggle to sleep. Those who clean their bedroom every week sleep much better than those who only clean their bed every 2 – 3 months.

The study, commissioned by Bensons for Beds, reveals that those who only cleaned their mattress every 5.4 months only got 3 hours of sleep a night, whilst people who hadn’t washed their duvets for more than 3 months lost 14 hours of sleep a week on average.

While over 37% of us know we should be making the effort to clean our bedroom (as recommended by sleep experts), over a third admit that the big spring clean falls to the bottom of their to do list, with other rooms in the house taking priority.

1 in 4 don’t know how to clean their duvets and pillows, with the same number also claiming that they didn’t know their mattress needed to be cleaned regularly as part of their bedroom cleaning routine. But it turns out that a clean and tidy bedroom is vital, and that there could be quite a simple way to improve the quality of our rest, according to sleep experts at Bensons for Beds.

According to Bensons for Beds Head Buyer Rachel Marshall, not cleaning our bed and mattress on a regular basis could be affecting our sleep.

Marshall says: “Investing in a good mattress, duvet and pillow is vital for your sleep quality, but once you have them, maintaining cleanliness and keeping your bedroom tidy is equally as important. We sleep on our mattresses for several hours every night, so they are bound to get a little dirty after a while. Hair, pet fur, dust and dirt can build up over time which in turn can create an uncomfortable sleeping environment – creating a breeding ground for skin irritations, allergies and respiratory issues.”

“People prioritise what they think is urgent and because your bed doesn’t look visibly dirty, it is washed less but it’s clear that us Brits need to have a serious bedroom spring clean.”

Marshall recommends adding a mattress maintenance task to your weekly bedroom cleaning routine to keep it clean and fresh.

“If you want to keep your bed in great condition then it’s crucial to allow your mattress to breathe. All mattresses benefit from airing and it’s something that should be worked into a regular mattress maintenance routine. Letting your mattress breathe improves airflow, helping moisture, bacteria, and dust to dissipate.

“To air a mattress, all you need to do is remove the bedding, gently brush the surface of the mattress, then open up the windows and let the air circulate.”

To clean your mattress, Marshall recommends brushing the surface using small, circular motions with a soft handheld brush every week. This will help to make sure that all the dust, dirt, dead skin and hair is lifted.

Some experts recommend using a vacuum cleaner to do this, however Marshall disagrees and advises that using a vacuum cleaner on a mattress has the potential to disturb the fillings.

Marshall goes on to explain: “Once the surface of your mattress is free from stains and completely dry, sprinkle some baking soda over it to help eliminate odours. If possible, leave for a couple of hours to get the freshest results before brushing it off.

“If your mattress is double sided, flip it over and repeat these steps then remake your bed with your fresh bedding. You could also use a mattress protector on top of your mattress, to help protect it from sweat, dust and debris. We love clean sheets day!”

Ideally, Brits should be washing their duvets and pillows at least every 3 to 6 months or more if they tend to invite their pets into their bed.

Marshalls recommends the following to keep these items clean:

Wash your duvet every 3 months

Most duvets can be washed in the washing machine, however it is important to check the washing instructions on the label beforehand. If you do not have access to a washing machine or your duvet doesn’t fit, then handwashing it in a bathtub or visiting a launderette is a good solution.

How to wash a synthetic duvet

Set your washing machine to the highest temperature that the care instructions allow – the majority of synthetic duvets can be washed at 60⁰C, which is enough to kill off dust mites.

Use around a third of the usual amount of detergent you would for a full load of clothing.

Set your machine to a regular spin cycle and begin the wash.

Once the wash is complete, remove the damp duvet and shake it so the filling is evened out.

Your duvet is now ready for drying.

How to wash a natural or feather duvet

Natural wool duvets or feather duvets can generally be machine washed but need more care and attention than synthetic materials:

Wool duvets: Can typically be washed on a wool cycle with wool-friendly detergent, followed by a spin dry to release any held water afterward.

Feather duvets: Should be washed with a small amount of mild detergent on a gentle, warm cycle. Don’t use any bleach or brightener. Consider putting in one or two washing balls (or tennis balls) to ensure the feathers remain evenly packed.

Wash your pillows every 6 months

Pillows can collect lots of dirt, oils, bacteria, dead skin cells, and dust mites, which can all start to break down the filling and make your pillow less supportive.

The frequency of pillow cleaning depends on the type of pillow and individual preferences. As a general guideline:

Synthetic pillows: Recommended to be washed every 6-12 months.

Feather or down pillows: Should be cleaned every 6 months.

Memory foam pillows: Spot cleaning is usually sufficient, but you can also wash them every 6 months.

Most pillows can be washed in some way, whether that’s in a washing machine or by spot cleaning, but you should always check the label to find out the best method for your type of pillow.

To clean in a washing machine:

Remove pillowcases and shake the pillows to get rid of any dust.

Load two pillows into the washing machine, to make sure weight is distributed evenly and the washing machine spins correctly.

Add washing powder. It’s a good idea to add some laundry cleanser to the machine too, as this kills up to 99.9% of bacteria, keeping your pillows extra clean.

Wash the pillows at the temperature recommended on the laundry care label and add an extra rinse cycle to be sure that all the soap is gone.

Set the washing machine to do a slow 400 – 600 RPM spin first, as some machines struggle to spin heavy wet pillows at high speed. Spin again at 1200+ RPM to remove more of the water.

Remove the pillows and shake to redistribute the filling.

Line dry, if possible. If you have pillows that can be tumble dried, finish them off in there so they’re totally free of moisture. Drying pillows thoroughly will reduce the risk of dampness breeding mould, which can lead to health problems.

To find out more visit the Bensons for Beds website.

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