We ask the experts to shed light on whether leaving our beds unmade is really the way forward
Do you have to make your bed in the morning? Up until recently, there was only one right answer to this question: without a doubt, yes. In fact, ‘Make your bed!’ was probably the chorus to your childhood and teenage years, a demand uttered by a parent with increasing levels of urgency.
However, a viral TikTok video has suggested that the popular wisdom may be misguided. Shared by user @sherifelsahly, the video in question, which has more than three million views at the time of writing, suggests that making your bed first thing in the morning "traps" bugs called dust mites (not to be confused with bed bugs) so that they "keep growing". Sherif goes on to claim that leaving the bed unmade exposes them to light and air which helps "kill them off".
So, is there any truth in this and, more pressingly, do your parents owe you an apology for all those years of nagging? We enlisted the experts – GP and Puressentiel ambassador Dr Nisa Aslam, and sleep expert and Somnia clinic founder, Dr Katharina Lederle – to help us out and get to the bottom of whether making our bed is better for our health or not.
Does making your bed cause dust mites to breed?
It may do. "We each spend about a third of our lives in bed and as we toss, turn and sweat, warmth and moisture is generated and cocooned under the duvet," says Dr Aslam. "That creates a fantastic breeding ground for microscopic bed buddies like dust mites. Dust mites are everywhere and it’s estimated that there could be around 1.5 million in the average bed.* They love the warm, moist environment of an occupied or just-vacated bed."
So, neatly folding your duvet over the sheets the moment you roll out of bed may perpetuate the "warm, moist" environment dust mites love.
For most of us, dust mites aren’t really an issue, but for those who have an allergy to dust mite droppings, it may lead to swelling and irritation in the nose, eyes and throat. If you have asthma, an allergy to dust mites might make symptoms more severe.
See your GP if you think you have had an allergic reaction to something. They will be able to offer help and advice on managing the condition.
But for those of you hastily vowing to never make your bed again, there is a caveat. Opening the window and "airing" your bed for at least 30 minutes may be enough to help prevent bed bugs from thriving during your waking hours.** "The moisture can evaporate and your bed will cool down, then without heat and moisture, the bugs become dehydrated and die," says Dr Aslam. Darn it! But at least, practically speaking, half an hour gives you plenty of time to go and shower, brush your teeth and even have breakfast before returning to complete this last part of your morning routine.
OK, you might say, but doesn’t this mean there’s no need to actually make your bed in the first place? Perhaps not from a bodily health perspective, but actually, there may be mental health benefits to making your bed…
Why making your bed may be good for your mental health
You might not think you care about how your duvet looks when you walk into your bedroom, but be honest with yourself: how would you feel if you walked into a hotel room and the bed wasn’t made? "Making your bed makes your bed look more inviting," says Dr Lederle. "That can matter from a sleep perspective as we want the bedroom to be a place you look forward to, a space where you feel relaxed and can let go of the things you have to do." So, basically, making our beds makes us want to get into them more.
From a psychological perspective, the relatively small task of bed-making can also create a forward momentum for bigger tasks – and may result in a more productive day. "Our brain rewards us for completing a task, by releasing dopamine (a feel-good hormone). We've achieved something easy and that makes us feel good. And when we feel good within and about ourselves, we're also more alert and motivated to do more and complete more tasks, so that we continue to feel good," says Dr Lederle. So, making your bed could be the beginning of a more productive, positive day.
What else can you do first thing in the morning in order to set yourself up for the day (perhaps while you’re giving your bed some ‘airing’ time)? ‘I’m a great believer in the power of mindfully opening your curtains,’ says Dr Lederle. ‘For me, it’s a biological and psychological signal that it’s the start of the day.’
Try waiting until the curtains are open before checking your phone or turning your radio on – and switching them off the minute you close your curtains (or leaving your phone in another room). ‘Savouring the stillness of the room makes it a more sacred space,’ adds Dr Lederle.
So, it turns out (and sorry to be the bearer of bad news here), you’re not let off the hook from making your bed forever more as it has plenty of psychological benefits that you’d likely regret missing out on. However, the good news is you don’t need to force yourself to do it first thing in the morning.
Plus, if you occasionally forget? It’s nothing to lose sleep over.
Need a little help nodding off? Here are five of our favourite products for a more restful night’s slumber.
Sleep helpers
To set the scene for a good night’s sleep
Try: Puressentiel Purifying Air Spray, £9.99
• Size: 75ml
• Vegan
Stuffy bedroom? You need this. Its clarifying blend of 41 essential oils spritzes through a cloud of unpleasant odours. Simply spray in the four corners of your room, your bed and even your carpets for a more peaceful atmosphere.
For giving your pillow a slumber-inducing scent
Try: This Works Deep Sleep Pillow Spray, £19.50
• Size: 75ml
With lavender, camomile and vetiver notes, this pillow spray smells so good, you’ll be snoozing away in no time at all.
To block out noise
Try: Boots Mouldable Wax Earplugs, £2.70
• Five pairs
If you’re afflicted by noisy neighbours, these ear plugs, which mould to the shape of your ear, are just the thing. Keep a box by the bed to help block out sleep-disturbing sounds.
For pitch-black snoozing
Try: The White Collection Eye Mask, £10
• Satin-backed
• Elastic strap
If you’re regularly distubed by morning light flooding in through your curtains, or the lit-up screen of your partner’s smartphone, you won’t believe what a difference a sleep mask could make. Try this fluffy one from The White Collection to sleep in luxurious style.
For a relaxing evening bath
Try:Westlab Sleep Epsom Bath Salts with Lavender, £6.79
• Size: 1kg
• Vegan
Upgrade your pre-bedtime bath with a dose of aromatherapy. Infused with the scent of lavender, valerian and jasmine oil, these bath salts can help you wind down. What’s more, having a warm bath anywhere from 90 minutes to bedtime might improve your shut-eye, according to a study from the University of Texas,*** as the effect of raising and then cooling your body temperature helps your mind and body know it’s time for bed. Just make sure the water is between 40 and 42.7°C for the desired effect – any warmer could make you feel dizzy.
