Phil Lawlor, a sleep expert from mattress retailer Dormeo, shares his top tips for deep-cleaning your bedroom in a way that facilitates healthy sleep.
If you’re struggling to get high-quality sleep, deep-cleaning your bedroom could be the answer. A hygienic sleep environment is key to helping you drift off and wake up feeling refreshed — vital to your overall health and wellbeing. Plus, getting your bedroom spick and span has lots of other benefits, such as reducing the risk of contracting viruses.
Of course, if you don’t have the time or supplies required to deep-clean your bedroom yourself, or you’d rather leave it to a professional, you could look at employing the services of a cleaning company. The UK Government has allowed cleaners to return to work from 13 May 2020, as long as they follow COVID-19 Secure guidelines. However, the situation is constantly changing, so it’s worth visiting the FAQ for the latest advice.
Don’t let the bed bugs bite
While it’s unlikely that you have bedbugs living in your mattress, you are almost certainly sharing your bedroom with dust mites. These are one of the biggest causes of allergies, according to the NHS, and you could be suffering symptoms, including poor-quality sleep, without realising the cause.
As the name suggests, dust mites live in household dust. To remove them effectively, you’ll need to wipe down all surfaces using a damp cloth — dry dusters tend to throw dust in the air. Don’t forget all the nooks and crannies, like the top of your door frame and skirting boards.
You will also need to pay attention to soft furnishings, which can trap dust mites inside. Ideally, use a vacuum cleaner with a HEPA filter on your carpets, rugs, and mattress every week, and regularly wash items like curtains and cushion covers at the highest suitable temperature.
If possible, it’s a good idea to invest in anti-allergenic bedding, which forms a barrier between you and the dust mites. This includes pillows, duvets, bed linen, and mattress protectors.
You might be surprised to learn just how many germs are lurking in your bedroom, which could have a serious effect on your health — and sleep.
The most important thing is to wash your sheets once a week at the highest suitable temperature. Drying outside can be a good idea, as the sun’s UV rays act as a disinfectant, but you might want to use a tumble dryer to avoid bringing in allergens like pollen. Finally, iron your sheets to make sure that any lingering germs are killed.
Ideally, you will wash your pillows and duvet every 3 to 6 months. If you need new ones, look out for antimicrobial and antifungal technologies.
As well as dusting, you should use disinfecting wipes or spray to clean surfaces like dressing tables and door handles. Make sure to thoroughly clean hardwood flooring, too.
Don’t make the bed
It might sound counter-intuitive, but you should actually avoid making your bed each morning: the duvet can trap inside moisture and warmth, creating an environment that dust mites and mould love. I’d recommend leaving the duvet pulled back and airing out your bedroom for at least 20 minutes per day, if possible.
Get rid of clutter
You’ve probably heard that a cluttered room is a cluttered mind. If you’re finding it hard to unwind and drift off to sleep, all the bits and bobs in your bedroom could be to blame. So, try to take the time to go through and work out what items you no longer want or need, and could therefore be sold, donated, recycled, or binned.
Next, think about how the belongings you do want to keep are stored. Do they really need to be kept in your bedroom? If so, could they be tidied away rather than kept out on display? The more organised, the better. You might even want to think about repositioning your furniture.
As well as giving a more relaxed feel, decluttering your bedroom will help you to keep it hygienically clean, because there will be fewer places for dust and germs to settle.
I hope that these bedroom cleaning tips help you enjoy better sleep. Quality rest is so important to our mental and psychical wellbeing, and there’s never been a more important time to practise self-care. The Dormeo site has lots more sleep tips if you could use some extra advice.