Sleep is when your body repairs and rejuvenates itself, but it's also when you spend 6-8 hours in close contact with your bedding, pillow, and mattress. During this time, your body naturally produces oils, sheds skin cells, and perspires - all of which can affect both your hygiene and sleep quality.

Maintaining cleanliness during sleep hours isn't just about waking up feeling fresh; it's about protecting your skin health, preventing allergies, reducing acne breakouts, and creating a more hygienic sleep environment overall. The good news? With a few strategic habits and routines, you can dramatically improve your nighttime cleanliness.

Here are 11 science-backed ways to stay clean and fresh during your sleeping hours.

1. Shower or Bathe Before Bed

Taking a shower or bath before bed is one of the most effective ways to ensure you're sleeping clean. This evening cleansing removes the day's accumulation of dirt, sweat, pollutants, and bacteria from your skin before they transfer to your bedding.

Benefits of nighttime showering:

• Removes daily buildup – Eliminates makeup, sunscreen, environmental pollutants, and body oils
• Prevents breakouts – Keeps pores clear, especially important for those prone to body or facial acne
• Reduces allergen exposure – Washes away pollen, dust, and other allergens collected during the day
• Promotes relaxation – The warm water helps you unwind and signals to your body that it's time for sleep

You don't need an elaborate routine—even a quick 5-10 minute shower can make a significant difference in your nighttime hygiene.

Pro tip: If you exercise in the evening, showering afterward is essential before getting into bed.

2. Wash Your Face Thoroughly Every Night

Even if you skip a full shower, never skip washing your face. Your facial skin collects makeup, dirt, oil, and environmental pollutants throughout the day. Sleeping with this buildup can lead to clogged pores, breakouts, and premature aging.

A proper nighttime face-washing routine includes:

• Remove makeup completely – Use a dedicated makeup remover or cleansing oil first
• Cleanse thoroughly – Use a gentle cleanser appropriate for your skin type
• Pat dry – Avoid rubbing, which can irritate skin
• Apply nighttime skincare – Use products designed for overnight repair and hydration

This routine takes only a few minutes but protects your skin health and prevents transferring oils and bacteria to your pillowcase.

3. Brush and Floss Your Teeth Before Bed

Oral hygiene before sleep is crucial for preventing bacterial growth in your mouth overnight. When you sleep, saliva production decreases, creating an environment where bacteria can thrive.

Essential nighttime oral care:

• Brush for at least two minutes – Clean all tooth surfaces thoroughly
• Don't forget your tongue – Bacteria accumulate here and cause bad breath
• Floss between all teeth – Remove food particles and plaque from areas your toothbrush can't reach
• Consider mouthwash – An antimicrobial rinse can provide additional protection

This routine prevents morning breath, reduces cavity risk, and keeps your mouth cleaner throughout the night.

4. Wear Clean Sleepwear Every Night

Your pajamas absorb body oils, sweat, and shed skin cells while you sleep. Wearing the same sleepwear for multiple nights without washing creates an increasingly unhygienic sleep environment.

Sleepwear hygiene guidelines:

• Change pajamas every 1-2 nights – More frequently if you perspire heavily or have been sick
• Choose breathable fabrics – Cotton, bamboo, and moisture-wicking materials help regulate temperature
• Wash in hot water – Use the warmest water safe for the fabric to kill bacteria and dust mites
• Have multiple sets – Rotate between several pairs to ensure you always have clean options

Clean sleepwear not only feels better but also reduces skin irritation and prevents bacterial buildup against your body.

5. Change Your Bed Sheets Weekly

Your bed sheets accumulate more than you might realize: body oils, sweat, dead skin cells, dust mites, and their waste products. This buildup can affect both your hygiene and sleep quality.

Optimal sheet-changing routine:

• Wash sheets once per week – More frequently if you sweat heavily, have allergies, or sleep with pets
• Use hot water – Wash at 130°F (54°C) or higher to kill dust mites and bacteria
• Dry completely – Ensure sheets are fully dry before putting them back on the bed to prevent mildew
• Have backup sets – Keep 2-3 sheet sets in rotation for convenience

Regular sheet changes create a cleaner, fresher sleep environment and can reduce allergy symptoms and skin issues.

6. Wash Your Pillowcases Even More Frequently

Your pillowcase has direct contact with your face for hours every night, making it a hotspot for oil, bacteria, and product residue. Dermatologists often recommend washing pillowcases even more frequently than sheets.

Pillowcase hygiene best practices:

• Change pillowcases every 2-3 days – Or even daily if you're prone to acne or have very oily skin
• Use gentle, fragrance-free detergent – Harsh chemicals or strong fragrances can irritate facial skin
• Consider silk or satin – These smooth fabrics create less friction and absorb less oil than cotton
• Keep extras on hand – Having multiple pillowcases makes frequent changing easier

Some people even place a clean towel over their pillow each night as an easy alternative to daily pillowcase changes.

7. Keep Your Hair Clean and Tied Back

Your hair collects oils, products, dirt, and pollutants throughout the day. When you sleep with dirty hair loose on your pillow, all of that transfers to your pillowcase and then back to your face.

Nighttime hair hygiene strategies:

• Wash hair regularly – Frequency depends on your hair type; oily hair may need daily washing, while dry hair might need less
• Tie hair back – Use a loose bun, braid, or ponytail to keep hair off your face and pillow
• Use a silk or satin scrunchie – Prevents hair breakage while keeping hair contained
• Consider a silk or satin pillowcase – Reduces friction and absorbs less oil than cotton

If you can't wash your hair daily, dry shampoo can help absorb excess oils between washes.

8. Clean Your Mattress Regularly

While you can't throw your mattress in the washing machine, regular cleaning helps remove dust mites, allergens, and odors that accumulate over time.

Mattress maintenance routine:

• Vacuum monthly – Use an upholstery attachment to remove dust, dead skin cells, and debris
• Spot-clean stains immediately – Use appropriate cleaners for the mattress material
• Deodorize with baking soda – Sprinkle baking soda, let it sit for several hours, then vacuum thoroughly
• Air out your mattress – Strip the bed on sunny days to let fresh air and sunlight naturally deodorize and disinfect
• Rotate or flip quarterly – Extends mattress life and distributes wear evenly

Use a mattress protector: A washable, waterproof mattress protector creates a barrier between you and your mattress, making it easier to maintain cleanliness.

9. Manage Nighttime Sweating

Some people naturally perspire more during sleep, which can affect cleanliness and comfort. If you're a heavy night sweater, take extra steps to stay fresh.

Strategies for managing night sweats:

• Choose moisture-wicking sleepwear – Technical fabrics designed to pull moisture away from skin
• Use breathable bedding – Cotton, bamboo, or linen sheets allow better air circulation
• Keep your bedroom cool – Aim for 65-68°F (18-20°C) to reduce perspiration
• Place a towel on your pillow – Change it nightly to absorb sweat and protect your pillowcase
• Stay hydrated – Counterintuitively, proper hydration can help regulate body temperature
• Consider a mattress protector – Waterproof protectors prevent sweat from seeping into your mattress

If excessive night sweating is new or severe, consult a doctor, as it can sometimes indicate underlying health issues.

10. Remove Jewelry Before Bed

Sleeping with jewelry on can trap dirt and bacteria against your skin and make it harder to clean properly during your nighttime routine.

Why you should remove jewelry at night:

• Prevents bacterial buildup – Jewelry creates spaces where bacteria, dead skin, and soap residue accumulate
• Reduces skin irritation – Constant contact can cause rashes or allergic reactions
• Protects your jewelry – Prevents damage from snagging on bedding or bending during sleep
• Improves cleaning effectiveness – Allows thorough washing of skin underneath

Establish a designated spot to place jewelry each night, making this an easy habit to maintain.

11. Wash Hands Before Bed

Your hands touch countless surfaces throughout the day, accumulating bacteria, viruses, and dirt. Washing your hands before bed prevents transferring these germs to your face, bedding, and personal items.

Proper hand-washing before bed:

• Use soap and warm water – Wash for at least 20 seconds
• Clean under nails – Use a nail brush if available
• Wash between fingers and wrists – Don't miss commonly overlooked areas
• Dry thoroughly – Bacteria thrive in moisture

This simple habit takes less than a minute but significantly reduces the germs you bring into your sleep environment.

The Bottom Line

Staying clean during sleep hours isn't about obsessive cleanliness—it's about creating healthy habits that protect your skin, improve your sleep environment, and help you wake up feeling fresh and comfortable.

Many of these practices overlap with good general hygiene and sleep hygiene routines, making them easy to incorporate into your existing bedtime habits. Start by implementing a few changes that seem most relevant to your situation, then gradually add others as they become routine.

The core principles are simple:

• Clean your body before bed
• Maintain clean sleepwear and bedding
• Create barriers between you and your mattress
• Address perspiration and oil production
• Keep your sleep environment fresh

Most people notice improvements in their skin health, sleep quality, and overall comfort within just a few days of adopting better nighttime cleanliness habits. You'll likely find that the small effort required to maintain these practices pays significant dividends in how you look and feel each morning.

If you experience persistent skin issues, excessive sweating, or other concerns despite maintaining good nighttime hygiene, consult a healthcare provider. Sometimes underlying conditions require medical attention beyond improved hygiene practices.

Remember: the hours you spend sleeping are also hours your skin can repair and regenerate. By creating the cleanest possible environment for that process, you're investing in both immediate comfort and long-term health.