How Your Bedding Can Affect Your Sleep (2024)

Healthy sleep habits, often referred to as “sleep hygiene” by experts, are routines and practices you can use to not only drift off to sleep faster, but also stay asleep for longer. The state of your bedding is an important part of sleep hygiene. Your mattress, sheets and pillows can help ensure—or prevent—a good night’s rest.

“One’s mattress is responsible for proper back alignment, pressure relief, temperature regulation and even pain alleviation,” says Po-Chang Hsu, M.D., a medical expert at SleepingOcean in Boston. “[Meanwhile], an unsuitable mattress can cause discomfort, nighttime awakenings, back pain, headaches and more.”

A 2015 systematic review of 24 controlled trials of mattresses and sleep quality found a medium-firm mattress with adjustable inflation tends to be best for sleep comfort and quality. The Sleep Foundation notes, however, that the quality mattress (and the sleep quality it promotes) ultimately comes down to personal preference. Your sleep position, preference for a soft or firm surface and your temperature while you rest can all influence what makes the most comfortable mattress for you.

Your pillow can affect your sleep as much as your mattress. In fact, Dr. Hsu notes that the right pillow can prevent neck pain and shoulder stiffness. “A good pillow supports one’s head and neck, enforcing a healthy spinal alignment during sleep,” he says.

Sheets are another important factor in sleep hygiene, as your sheets can influence how your body temperature fluctuates throughout the night. “I encourage patients to buy sheets and pillowcases that breathe well so they don’t wake up from overheating,” says Danielle Kelvas, M.D., a Chattanooga, Tennessee-based physician and chief medical advisor at Sleepline.

Fabrics that breathe well and may contribute to sleep comfort include natural fibers like cotton and linen. Fabric choice, too, is a matter of personal preference and can often depend on the seasonal temperatures where you live. With that said, bedsheets and sleepwear made of cotton or bamboo typically keep sleepers warm enough but not too warm, thanks to their breathability.

Weighted blankets are a popular bedroom addition for improving sleep quality as well. In fact, research suggests weighted blankets can have a positive effect on the time it takes a person to fall asleep, their ability to sleep soundly and even their ability to relax during the day. While more studies are needed, it may be worth considering a weighted blanket for the cozy space in your home.

Bedsheets, pillows and blankets can also become breeding grounds for allergens, which is why washing these linens regularly is a critical component of maintaining a restful sleep space. What’s more, proper cleaning of these bedding elements extends beyond the wash cycle and into the dryer, according to Dr. Kelvas. “It’s important to put your pillows in the dryer on high heat for a few minutes at least once a month, as the [heat] kills mites, which can worsen congestion and allergies,” she says.

While bedding may seem like a straightforward component of your home, there are a couple of common—and avoidable—problems many people experience with their sheets and pillows that ultimately hinder their ability to log restful shut-eye. To achieve more high-quality rest, consider the potential for allergens in your bed, as well as the overall comfort of your sleep space.

Allergens

Dust mites are one of the most common indoor allergens, according to the American College of Allergy, Asthma and Immunology (ACAAI). They can cause uncomfortable symptoms, including a runny rose, sneezing, wheezing, coughing, itching and watery eyes. To keep these allergens out of your bed and any associated symptoms at bay, ACAAI recommends washing linens often in hot water and using “mite-proof” cases for both your pillows and your mattress.

Dust mites are just one source of household allergies. Furry friends like dogs and cats can leave dander in the home as well, which, combined with dust, can cause serious trouble for people with allergies. As difficult as it may be, ACAAI recommends keeping pets out of the bedroom.

Comfort

How comfortable you feel when you settle in for the night can have a significant impact on how quickly and soundly you fall asleep. Your sheets play a significant role in providing that comfort. Although many experts recommend breathable fabrics for temperature regulation, you may prefer snuggling up in a warmer material. Meanwhile, some might enjoy the luxurious feel of silk while others want the crispness of a standard cotton sheet. Lean into an option that provides genuine comfort for you.

Additionally, washing those sheets regularly provides more than a hygiene check—the feeling of crawling between freshly laundered sheets can also promote a genuine sense of comfort and relaxation. The sigh of relief this fresh laundry provides can also make it easier to fall asleep.

There are a number of ways you can build upon the foundation of great bedding to create the ideal sleep environment. Consider the tips below to turn your bedroom into a tranquil place to find real rest rather than an evening of endless tossing and turning.

Your Bed

Your mattress, bedsheets and pillows are only the beginnings of a great bed for quality sleep. Making your bed daily can help, too. The act of turning down the sheets can make the bed more inviting, and crawling into a made bed can help some people fall asleep more quickly.

What’s more, experts suggest that reserving your bed for sleep and intimacy—not for work or watching television—can make it the ideal place for rest.

Your Room

Try to keep your bedroom a place of solace: quiet and dark with a cool, comfortable temperature. Some people may also find a sense of relaxation with the help of certain aromatherapeutic scents like lavender and peppermint. An essential oil diffuser can be an effective tool for creating a scent-filled environment that’s conducive to sleep. However, if you have allergies, you may want to test a new diffuser in another part of your home to avoid unexpected discomfort as you’re trying to settle down. Also, if you have pets in the home, consider whether your selected essential oils are safe for pets, as some can pose health risks to animals.

Light and Devices

In the evening, avoid the sleep-disrupting blue light that emanates from electronic devices by shutting off televisions, laptops, smartphones and tablets an hour or two before bedtime. When it’s time for sleep, many people benefit from a very dark bedroom, so try to block out any light by covering your bedroom windows well. A light-blocking eye mask can also be a helpful tool.