sleep and recovery

As you settle into bed after a long day, do you fully grasp the hidden realities awaiting you beneath your sheets? If you’re not well-versed in mattress cleaning techniques, you could be unwittingly sharing your slumber space with a slew of unwelcome guests—primarily, microscopic waste that you definitely don’t want to cozy up with.

“Dust mites will burrow into your mattress and poop inside, so over time, your mattress is just full of poop,” explains Dr. Payel Gupta, an allergist based in New York City. This fecal matter is precisely what affects individuals with dust allergies, triggering unpleasant reactions. Before you rush to purchase a new mattress online, take a moment to understand the art of mattress cleaning. While it’s true that tossing your mattress in the washing machine isn’t an option, the cleaning process isn’t as daunting as it sounds.

Why Do I Need to Clean My Mattress?

A dirty mattress won’t just gross out anyone who shares your bed; it poses potential risks to your sleep quality and overall health.

Breathing in dust mite poop can trigger allergies and lead to uncomfortable symptoms.

Throughout the day, dust accumulates around our head and our hair, says Rechelle Balanzat, founder of New York City’s Juliette Cleaners. So when we lay down, we’re offering up a feast for dust mites. If you neglect cleaning your mattress regularly, that pesky dust mite poop accumulates over time and is released while you’re sleeping, warns Katie McCullar, PhD, a postdoctoral fellow at Harvard Medical School and researcher at Massachusetts General Hospital focusing on sleep studies. The effects can manifest as allergies or exacerbate respiratory issues, leading to symptoms such as sneezing, coughing, and itchy eyes that negatively impact your ability to get a restful sleep.

Specifically, Dr. Gupta details that your symptoms could include allergic asthma (manifesting as coughing, wheezing, shortness of breath, and chest tightness), allergic rhinitis (characterized by a runny nose, nasal congestion, mouth breathing, and postnasal drip), allergic conjunctivitis (causing itchy, watery eyes), or allergic eczema (which presents as dry, flaky, itchy skin). All of these issues can make it significantly more difficult to achieve your recommended eight hours of quality sleep.

Crumbs invite critters into your sleep sanctuary.

Indulging in breakfast in bed may seem like a luxurious weekend treat, yet it’s also one of the most prevalent causes of mattress stains, according to Balanzat. Leftover food can also attract an array of unwelcome pests. Cockroaches and ants, in particular, are known to enjoy a midnight snack in bed. These nuisances are not only drawn to food residue but also to the inviting smells wafting from a dirty mattress.

Bodily fluids could accelerate your mattress’s decline.

Both side sleepers and stomach sleepers inadvertently leave traces behind when they rise each morning. Night sweats, accidental bedwetting, drool, and, let’s say, extracurricular activities (especially those involving oils or lotions) can all seep into your mattress, which Dr. McCullar notes contributes to the “mattress wear and tear.” Even if you think you keep your bed clean, skin and hair oils along with bacteria accumulate each night, further compromising your mattress’s cleanliness, especially if you sleep in the nude. This is yet another reason experts recommend replacing your mattress every eight to ten years for optimum health.

There’s a cost to nightly pet cuddles.

Letting your furry friend snuggle up with you at night brings pet dander and hair into your resting place, not to mention the risk of untimely accidents. “Many people recognize their allergy to pets, yet they hesitate to confront the issue,” Dr. Gupta asserts. “Your bedroom, the one space meant for restorative sleep, must be a sanctuary free from allergens.” This remains true even if you have a “hypoallergenic” pet, as symptoms can still surface due to their presence, warns Dr. Gupta.

Here’s What You Need to Clean Your Mattress

To state the obvious, a mattress isn’t something you can throw in the washer and dryer. So how do you effectively clean a mattress without the need for expensive equipment? Fortunately, you likely have all the necessary supplies tucked away in your closet already. Balanzat lists the essentials for cleaning a mattress:

• Dishwashing detergent
• Baking soda
• White vinegar
• A vacuum
• A clean cloth
• Hydrogen peroxide

**Interview with Dr. Payel Gupta, Allergist and Rechelle Balanzat, Founder of Juliette Cleaners on the Importance of Mattress⁢ Cleaning**

**Interviewer:** Good evening, Dr. Gupta and Rechelle. Thank you for joining us today to discuss the often-overlooked topic of ‌mattress cleanliness. Let’s start with ⁢you, ​Dr. Gupta. Can‍ you explain⁤ why it’s crucial to maintain a clean mattress?

**Dr. Payel Gupta:** Good evening, and thank you for having us. It’s incredibly important to clean your mattress‍ because dust mites—tiny creatures that thrive in bedding—can build up​ in significant numbers.⁤ They feed on dead skin cells and their waste can trigger allergies, leading to various health issues ⁢such as asthma and eczema. People often don’t realize that their mattresses can accumulate a lot of dust mite waste over time, which can negatively impact ‌their sleep quality.

**Interviewer:** That’s alarming! So, Rechelle, as a cleaning expert, how should ‌one go about cleaning a mattress effectively?

**Rechelle Balanzat:** It’s actually quite simple! First, I always recommend vacuuming the mattress thoroughly to remove dust, dirt, ​and allergens. Use a vacuum cleaner⁣ with a HEPA filter if ‍possible.‍ Next, spot-clean any ⁤stains with a mild detergent mixed with warm water—always test a small area first to ensure it doesn’t damage the fabric. Additionally, flipping or rotating your mattress regularly can help distribute wear and tear, as well as manage any ‌buildup.

**Interviewer:** Are there any common misconceptions people have about mattress cleaning?

**Rechelle ‍Balanzat:** Absolutely! Many people think that just changing their ‍sheets is enough. While it’s important, it’s not the whole picture. Dust and allergens can still linger in the mattress. Also, some might believe that if a mattress looks clean, it is clean. However, what’s beneath the surface can be quite different!

**Interviewer:** Dr. Gupta, you mentioned how dust mite allergies manifest in individuals. What are ⁢some of the‍ symptoms they should be on the lookout for?

**Dr. Payel Gupta:** Symptoms can vary but commonly include coughing, sneezing,‌ runny noses, itchy eyes, and even skin issues like eczema. For some, it can escalate to more severe asthma symptoms. If you notice these problems​ worsening‍ at night, it might be time to check the cleanliness of your mattress.

**Interviewer:** Rechelle, what’s⁣ your advice for someone who has already experienced ‍allergies but hasn’t addressed their mattress situation yet?

**Rechelle ⁢Balanzat:** I would suggest not only ⁣cleaning the mattress but also ​taking preventative measures. Use mattress encasements that are allergy-proof and keep your bedding ‌washed regularly. Additionally, consider using an air purifier in the bedroom to help minimize airborne allergens.

**Interviewer:** Great tips! To wrap up, can you tell us how often⁤ we ⁤should be cleaning our ​mattresses?

**Rechelle Balanzat:** Ideally, you should ‍vacuum your mattress every couple of months, spot clean as needed, and rotate or flip it every six months.‍ A deeper clean, with more thorough vacuuming and washing of covers, should ⁣be ​done at least once a year.

**Interviewer:** Thank you, Dr. Gupta and Rechelle, for shedding light on this very important topic. It⁢ seems like a little‍ effort can lead to a big​ improvement in sleep quality and overall health!

**Dr. Payel Gupta & Rechelle Balanzat:** Thank ⁢you for having us! Prioritizing mattress cleanliness can significantly enhance your well-being.⁤ Sleep tight!