How Often Should You Change Your Sheets?
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Climbing into fresh bedsheets after a long day is one of life’s great pleasures. Not only does it feel great and aid better sleep, but there are some worrying downsides for your physical and mental health if you don’t change your sheets regularly enough.
According to experts, you should change your sheets generally once a week, but many of us are guilty of doing it a lot less – leaving it for three to four weeks, according to research from Mattress Advisor.
The Sleep Foundation recommends washing your sheets at least once a week; however, you should be cleaning them more often if you have pets who sleep on the bed, allergies, asthma, or experience hot conditions that cause you to sweat more as you sleep. People recovering from an illness should also wash their sheets regularly to keep germs at bay.
"Your sheets very quickly become as populated with bacteria as a petri dish in a laboratory," Dr Deborah Lee, Dr Fox Online Pharmacy, explains. "In one study, swabs from dirty sheets harbored 17,000 more bacterial subtypes than from a toilet seat."
Not changing your sheets regularly can result in a build-up of dirt and grease, which is terrible news for our skin and scalp, and creates a musty and unpleasant environment to sleep in.
We asked the experts for advice on how often we need to change our sheets, the best temperature to wash them on, and what happens when you leave it too long between washes.
How often should you change your sheets?
Tobin James, a sleep ergonomics expert at TEMPUR, advises washing sheets every week to ensure your bedding stays fresh. He told us: "Your bed sheets should be washed once a week, although if you allow pets on your bed, you’re also contending with animal fur, dander and any dirt they bring in, so it’s recommended to change to fresh sheets every three to four days."
He added: "Cleaning your bedding regularly will also help keep your duvet, pillows, and mattress fresher for longer."
Jonathan Warren, director and bed specialist at Time4Sleep, agrees, telling Country Living: "You should aim to wash your bedsheets once weekly to keep them clean. This is especially true if more than one person sleeps in the bed, and even more so if your pets are welcome visitors."
He also advises "to make the laundry process easier and less rushed, ensure that you have one or two spare sets of bedding to replace the dirty set with."
Experts across the board advise washing sheets once per week for good sleep hygiene. Of course, if you’ve been away and not slept in bed every night, it’s unnecessary to change them as often. But, once a week is recommended to those who regularly use the sheets.
"Although changing bed sheets once a month may be acceptable for some people, it's not ideal," co-founder of luxury bedding brand Scooms told us. "Bed sheets accumulate sweat, dead skin cells, bodily oils and fluids and dust mites over time, all of which can lead to unpleasant odours and health issues such as allergies or irritation to the skin.
"Like most experts, we'd recommend washing your bed sheets every seven to ten days to keep them at their best and maintain hygiene and comfort."
How often does the average person change their sheets?
While experts might advise changing our sheets once a week, the average person does so every three weeks. According to a survey conducted by Mattress Advisor, most people change their bed linen every 24.4 days (which averages around one every three weeks).
"Research has shown that the average person changes their sheets approximately every two to three weeks. However, this does vary according to personal habits and cultural norms," Attwood told us.
"The research suggests that most people delay washing their bedding longer than recommended, due to lack of time or simply forgetting. While this might be common, it's not the healthiest habit. Establishing a routine for regularly changing your bed and washing your sheets can lead to better hygiene and improved sleep quality."
What happens when we don't wash our sheets often enough?
The consequences of not washing our sheets can be pretty grim, reveals Dr Hana Patel, resident sleep expert at Time4Sleep. "When we sleep, we shed hair, skin, saliva and faecal matter onto our bedding," she told us. "The build-up of dirt, sweat and grime can cause skin irritation or rashes and exacerbate allergies or skin conditions.
"Over time, your bedsheets will accumulate dust and collect dust mites. Dust mites are harmless to humans but are a source of allergens that can cause some people to experience allergic reactions."
Dr Patel explains that not washing your sheets can directly impact your sleep: "It’s not uncommon for a person’s sleep to be impacted due to the discomfort."
There’s also a significant link between skin health and changing your sheets. "When their skin becomes oily, the sheets can absorb this oil, which might lead to acne problems," board-certified dermatologist Dr Hamdan Abdullah Hamed tells us.
"If you get things like eczema, psoriasis, or dermatitis on your skin, it is better to wash bed sheets more often to avoid irritation." Dr Hamed explains that clean sheets are also important for a healthy scalp, continuing, "When someone has a sensitive scalp, dirty pillowcases can worsen it. It might cause dandruff to appear or even lead to losing some hair."
Our cleanliness and mental health are intrinsically linked. Attwood explains: "Studies have shown that people are more likely to sleep better and longer when their bedding smells and feels fresh and clean as it can enhance physical comfort and psychological relaxation. There's a reason why most people say, 'There's nothing like a freshly changed bed.'"
What temperature should you use to wash your sheets?
Washing your sheets at the right temperature is essential to clean them properly. Sleep ergonomics expert Tobin James advises: "Use the hottest wash setting that the product label lists. Cotton can be cleaned on a hot wash, whereas other materials, like polyester, can only be washed in warm water.
"If you have sensitive skin, use non-bio detergent, which is less likely to irritate your skin. Alternatively, consider rinsing the sheets twice to remove any residual detergent. Tumble dry on low, or hang dry your sheets."
What are the best material bedsheets for hygiene?
When it comes to hygiene in the bedroom, it’s also worth considering the materials you invest in for bedding. Attwood explains: "The best fabric choices for hygiene are the natural options, such as cotton or linen. These materials are breathable and moisture-wicking, meaning that moisture, such as sweat, is less likely to be trapped in the fabric."
On the other hand, man-made fabrics, such as polyester, are more challenging to keep clean. Attwood adds: "These materials are more likely to trap moisture in the bedding, making them unpleasant to sleep in, particularly in warmer environments when you are more likely to sweat during sleep."
Alice Whiteley, founder and MD of natural sleepwear brand Yawn London, agrees: "For a good night's sleep, natural materials are vital. In my view, there is nothing better in bed than cotton. As a natural material, it breathes, allowing air to circulate and keeping you at a comfortable temperature. Plus, it's hypoallergenic, meaning it's unlikely to cause an allergic reaction.
"It's easy to wash, hard-wearing, and has a really wonderful feel - all of which helps with comfort and keeping temperature regulated."
How often should you wash your pillowcases?
Some sleep experts suggest we wash our pillowcases more often than our bed sheets. "Your pillowcase is dirtier than a toilet seat," sleep hygiene expert Holly Gardner, founder of start-up fabric cleaning company ByMatter, explains. "It acts as a sponge during sleep, soaking up dirt, oils, and bacteria, which can often exacerbate acne or skin issues."
She continues: "Dermatologists recommend washing your pillowcase every three to four days. Choose the material of your pillowcase wisely. For example, 100% cotton is highly absorbent and locks in dirt and bacteria. I recommend choosing a breathable material like silk or a viscose/seaweed blend."
"For additional bacteria protection, use a bio-active fabric spray on your pillow to kill off bad bacteria that can cause skin irritation."
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