Sleep Knowledge

How to Prevent Cold and Flu During Winter: 5 Golden Rules of Bedroom Cleaning

Winter brings cosy evenings, warm layers, and slower days indoors — but it also marks the peak season for cold, flu, and respiratory infections. As temperatures drop, we tend to spend more time inside, often in closer proximity to others. This creates the perfect environment for viruses to spread. Keeping your bedroom clean and well-maintained plays an important role in reducing your risk of getting sick. Because you spend up to one-third of your life in your bedroom, a hygienic sleep space can make a noticeable difference to your wellbeing through the cold months. This guide explores the five essential bedroom-cleaning rules that can help prevent winter illnesses, protect your respiratory health, and keep your sleep environment fresh and healthier. Why Illness Spreads More Easily in Winter Colds and flu circulate all year round, but winter dramatically increases your chances of catching them. According to experts from Harvard Medical School, indoor environments such as shops, restaurants, and public spaces promote close contact, making viruses easier to transmit. Research also shows that exposure to cold air lowers the temperature inside the nasal cavity, weakening your natural immune defence. In addition, state health authorities across Australia emphasise that proper hygiene, ventilation, and good cleaning habits significantly reduce the spread of viruses — including influenza and COVID-19. These everyday actions, combined with regular vaccinations and sensible precautions, form a powerful line of defence during winter. With that in mind, let's look at how your bedroom environment influences your health — and how simple cleaning habits can reduce your chances of getting sick. The Bedroom: Your Most Important Space for Prevention Your bedroom is where your body rests, repairs, and strengthens its immune system. A clean and well-ventilated bedroom supports better breathing, higher air quality, and a healthier sleep routine. Dust, allergens, bacteria, and airborne viruses thrive in warm, enclosed spaces, which is why keeping your sleep environment fresh is essential in winter. Whether you’re recovering from a cold or aiming to prevent illness altogether, following structured cleaning habits can make a measurable difference. Here are the five golden rules to follow. The 5 Golden Rules of Bedroom Cleaning to Prevent Cold and Flu 1. Clean Surfaces and Ventilate Daily Regular cleaning and airflow are your strongest winter allies. The NSW Health Department recommends thoroughly cleaning frequently touched surfaces, including: Bedside tables Phones, tablets, and touchscreens Doorknobs and light switches Remote controls Desks and high-traffic surfaces Start with a household detergent to remove dirt and oils, then follow with a disinfectant to eliminate viruses and bacteria. Ventilation matters Opening your windows for even a few minutes each day helps remove stale air and refresh the room. Clean, moving air reduces the concentration of airborne particles and improves overall sleep quality. If you have a spacious room or a larger sleep setup — such as a Yinahla ensemble foundation, which allows for excellent airflow beneath the mattress — proper ventilation becomes even more important: 2. Wash Your Sheets Weekly Your sheets collect sweat, oils, skin cells, and bacteria every night. During winter, when illnesses spread more easily, washing your sheets once a week is essential. Use warm or hot water (following fabric care recommendations) and a disinfecting laundry detergent where appropriate. If you or a family member is sick, increase washing frequency to keep the sleep environment as hygienic as possible. Pairing clean sheets with a breathable, supportive mattress — such as the Yinahla Classic Comfort or Yinahla Natural Latex Mattress — enhances both comfort and cleanliness. 3. Change Your Pillowcase Twice a Week Your pillowcase sits closest to your nose and mouth, making it one of the most important items to keep clean. Changing your pillowcase two times per week reduces exposure to bacteria, allergens, and virus particles — especially if you’re experiencing respiratory symptoms. For sensitive sleepers or those prone to winter allergies, pairing regular pillowcase washing with a supportive mattress like the Yinahla Posture Gel Mattress can promote clearer breathing and more restorative sleep. 4. Wash Your Mattress Protector Every Two Months A mattress protector helps prevent stains and moisture from reaching your mattress, but it can still harbour bacteria, allergens, and viruses over time. Wash your mattress protector every two months, or more frequently if someone in the household is sick. In between washes, a light disinfectant spray can help maintain freshness — just ensure it is suitable for bedding. Maintaining a hygienic protector supports the long life and performance of your mattress, particularly premium designs like the Yinahla Premier Firm or Yinahla Premier Luxe. 5. Wash Your Duvet Twice a Year Duvets often go unnoticed, but they can accumulate dust mites, allergens, and microbes if not cleaned regularly. Aim to wash your duvet at least twice a year. During winter, when respiratory illnesses are more common, this becomes even more important. Follow the manufacturer's instructions for washing or consider using a professional laundry service for thicker doonas. A clean duvet, combined with a breathable, supportive sleep surface such as the Yinahla Visco Flex Mattress, promotes a healthier sleep environment and elevates comfort during colder nights. A Cleaner Bedroom Means a Healthier Winter Cold and flu prevention isn’t only about avoiding crowded places or practising good hand hygiene. Your bedroom — your most personal and frequently used space — plays a major role in how well your immune system performs. By adopting these five simple cleaning habits, you can: Improve air quality Reduce allergens and bacteria Support better respiratory health Minimise your risk of winter illness Enhance the comfort and performance of your bedding Yinahla is committed to supporting healthier, more restorative sleep. With premium Australian-made mattresses engineered for posture, comfort, and long-term health, your bedroom becomes the perfect sanctuary during the winter months. Frequently Asked Questions How often should I clean my bedroom during winter? High-touch surfaces should be cleaned daily, and bedding should be washed regularly to reduce germs and allergens. Why is ventilation important in winter? Fresh air removes stale indoor air, lowers virus concentration, and improves respiratory health. How often should I change my pillowcase? Twice a week is recommended, especially during cold and flu season or if you have respiratory symptoms. Does a clean bedroom help prevent illness? Yes. Proper hygiene reduces the spread of viruses, improves air quality, and supports better overall health.