Weekend Reset: How to Improve Your Sleep Hygiene

Rest deeper. Wake fresher. Live better.

We talk a lot about “winding down” and “sleep routines” — but sleep hygiene is more than just putting your phone away at night.

Real sleep hygiene is about cleanliness. It’s about the physical health habits that help your body switch into rest mode without being interrupted by allergens, odours, bacteria, or general ickiness.

If your bedding hasn’t been washed in weeks, your room’s dusty, or you’re slipping into bed in the same clothes you wore all day, your sleep might be suffering — even if you’re clocking eight hours.

So, this weekend, let’s reset. Here’s your honest, practical checklist to improve your actual sleep hygiene and make your bedroom (and body) a cleaner, calmer place to rest.

The Sleep Hygiene Checklist: Clean Habits for Better Rest

1. Wash Your Bed Sheets (At Least Weekly)

Let’s start with the obvious. Your sheets collect sweat, oils, skin cells, dust mites, and whatever you dragged in from the day.

Try this:
Aim to wash your sheets every 7 days — more often if you sweat at night or sleep with pets. Use a gentle detergent and dry them fully before remaking the bed.

2. Change Your Pyjamas (Every 2–3 Nights)

Yes, even if you only wear them to bed. Pyjamas absorb sweat, skin, and bacteria — and rewearing them too many nights in a row can irritate skin or trigger breakouts.

Try this:
Switch out your sleepwear every 2 to 3 wears — or daily if you tend to sweat. Loose, breathable fabrics like cotton are ideal.

3. Shower or Wash Before Getting Into Bed

Going to bed with the day still on your skin (or in your hair) means transferring oils, dirt, and city grime directly onto your bedding.

Try this:
Even a quick rinse or a warm face and foot wash can make a difference. Clean skin, clean sheets, better sleep.

4. Keep Feet Off the Bed (Especially Bare or Outdoor Feet)

Walking around barefoot — even inside — collects dirt and bacteria. Climbing into bed with unwashed feet brings it all under the covers.

Try this:
Slip into fresh socks or wash your feet before bed. No street socks, no outdoor feet on the duvet.

5. Wash Your Pillowcases More Often Than Your Sheets

Pillowcases touch your face and hair all night long — and they absorb more oil, makeup, drool, and bacteria than you might think.

Try this:
Change them 2–3 times a week if you can. It’s one of the easiest hygiene upgrades with the biggest payoff for skin and sleep quality.

6. Vacuum and Dust Your Bedroom Weekly

Dust mites thrive in neglected corners — especially around beds, carpets, and curtains. If your room feels stale or you’re waking up with itchy eyes, this might be why.

Try this:
Dust surfaces, vacuum floors and upholstery, and don’t forget behind the bed frame. Open the window to let fresh air in when you clean.

7. Wash Your Pillows and Duvets (Yes, Really)

Most people forget this step — or never knew they were supposed to do it. But pillows and duvets build up allergens over time, especially if you don’t use protectors.

Try this:

- Pillows: every 3–6 months

- Duvets: 1–2 times a year
Check the care label or take them to a cleaner if needed.

8. Use a Mattress Protector — and Wash It Monthly

Protectors keep sweat, spills, and bacteria from seeping into your mattress (which you can’t exactly throw in the wash). But only if you actually wash them.

Try this:
Use a breathable, waterproof protector and pop it in the wash once a month.

9. Ventilate Your Room Daily

A lack of airflow = musty air, poor oxygen levels, and more moisture in the air for mould and mites to thrive in.

Try this:
Open your windows for 10–15 minutes each morning or evening. Even in winter. It helps more than you think.

10. Keep Pets (Mostly) Off the Bed

We know. It’s hard. But pets bring in outdoor bacteria, dander, and even fleas. If you do sleep with them, clean your bedding more often and wipe their paws before bed.

Try this:
Designate a pet blanket or corner of the bed. And definitely don’t let them on the pillow.

11. Wash Your Mattress — Or At Least Freshen It

Mattresses can’t go in the machine, but they still collect sweat, skin cells, and dust. Giving yours a refresh keeps things cleaner — and your sleep healthier.

Try this:

- Strip the bed

- Sprinkle bicarbonate of soda

- Leave for a few hours

- Vacuum thoroughly

Bonus points if you do this monthly.

Final Thought: Clean Sleep = Better Sleep

Improving your sleep hygiene doesn’t require a new mattress or high-end products. It starts with clean sheets, fresh pyjamas, and good habits.

If you wouldn’t eat off a plate that hadn’t been washed in a week, why sleep in sheets that haven’t?

So this weekend, give your sleep space a proper reset — not just for aesthetics, but for your health, your comfort, and your peace of mind.

Rest deeper. Wake fresher. Live better.
Sending you restful nights from Resti Sleep.