Sleep Clean 

By Julie Gregory, Chief Health Liaison for Apollo Health

We spend roughly one-third of our lives in bed, with our skin and breathing zone just inches from our mattress, pillow, and bedding. Researchers have even coined a term for this highly personal environment: the sleep microenvironment.

A 2017 review examined what we know about exposures during sleep and found that mattresses, pillows, bedding, and bed frames can contribute volatile and semi-volatile organic compounds (VOCs and SVOCs), while mattress dust can harbor additional chemical and biological contaminants. Importantly, the authors noted a “source-proximity effect” because our face and body remain so close to these materials for prolonged periods, exposure immediately around the sleeper can be different from — and sometimes higher than — what would be measured elsewhere in the bedroom. 

Experimental research supports this concern. In a 2019 study of eight polyurethane mattresses, researchers identified 18 VOCs and found that emissions increased significantly under simulated sleeping conditions, largely because of increased temperature. 

That doesn’t mean your mattress is poisoning you or that everyone needs to rush out and buy an expensive organic replacement. In fact, some of the research points toward much more affordable ways to reduce exposure. A 2014 mattress study found that new mattresses emitted more VOCs than used mattresses and that the mattress cover itself affected how readily chemicals moved from the foam into the surrounding air. When researchers removed the cover in one experiment, airborne VOC concentrations increased, suggesting that an appropriate cover can act as a barrier between an emitting foam and the sleeper. 

That gives us a much more practical goal: not creating a perfectly “toxin-free” bed but reducing avoidable exposures — starting with the materials closest to our bodies and breathing zone.

1. Start with the mattress — but don’t assume you need a new one.
   
   The mattress is the largest component of the bed, but replacing it can also be the most expensive step. Fortunately, research suggests that older mattresses generally emit lower levels of VOCs than new ones, as many of the more volatile compounds dissipate over time. So if your mattress is comfortable, in good condition, and several years old, there may be no reason to replace it simply because it isn’t organic.
   
   Instead, focus first on improving the layers closest to your body. A carefully chosen mattress protector or encasement may help create a barrier between you and the mattress beneath it — a much more affordable place to start.
   
   When it eventually is time to replace your mattress, favor simple, well-disclosed materials such as natural latex, organic cotton, wool, and steel coils. Also look for no added chemical flame retardants, and avoid fiberglass; mattresses must meet federal flammability standards, but manufacturers do not have to use added flame-retardant chemicals to do so.
   
   
2. Add a clean barrier.
   
   If replacing your mattress isn’t practical, consider covering it instead. Research suggests that mattress covers can reduce the movement of some VOCs from the mattress into the surrounding air, although how well they work depends on the materials and construction.
   
   Look for a six-sided, zippered mattress encasement with organic cotton and a low-emission waterproof barrier such as TPU. Choose one that is free of PVC and phthalates.
   
   A good example is the Sleep & Beyond Organic Cotton Waterproof Mattress Encasement, which completely surrounds the mattress and combines GOTS-certified organic cotton with an OEKO-TEX-certified TPU barrier.
   
   
3. Build the bed from the body out.
   
   Once the mattress is addressed, focus on the materials that spend the most time against your skin and closest to your breathing zone.
   
   • Sheets and pillowcases: look for organic cotton, linen, or hemp.
   • Pillows: consider natural latex, wool, organic cotton, kapok, or down/feather fill.
   • Blankets and comforters: organic cotton, wool, or down are good options.
     
     Whenever possible, choose products with simple, clearly disclosed materials and avoid unnecessary treatments such as added fragrance, antimicrobial finishes, stain resistance, and wrinkle-resistant coatings.
     
     You don’t need to replace everything at once. Start with the items closest to your face and skin — pillowcases and sheets first, then pillows and heavier bedding as they need replacing.
     
4. Know what certifications matter.
   
   Not all certifications tell you the same thing. Some focus on what a product is made from, while others focus on what it may release into your air.
   • GOTS is most useful for organic cotton and other textiles. It addresses organic fiber content and processing.
   • GOLS is the key certification for organic natural latex.
   • OEKO-TEX STANDARD 100 tests finished textiles and their components for a broad range of potentially harmful substances.
   • GREENGUARD Gold focuses on low chemical emissions, especially VOCs.
     
     Whenever possible, look for certification of the finished product, not simply a claim that it “contains” one certified ingredient

5. If you’re buying a new mattress …
   
   When it’s finally time to replace your mattress, look for a simple construction with clearly disclosed materials.
   
   Good options include natural latex, organic cotton, wool, and steel coils. Avoid fiberglass, added chemical flame retardants, and mattresses built around poorly disclosed proprietary foams or treatments.
   
   For certification, look for GOTS for organic textiles, GOLS for natural latex, and ideally GREENGUARD Gold for low emissions. The strongest choice is a finished mattress that combines material certification with emissions testing.
   
   And don’t be swayed by terms like “natural,” “green,” or “eco-friendly” unless the manufacturer clearly explains what is actually inside the mattress.
   
   If possible, unpack a new mattress in a well-ventilated room and allow it to air out for 48–72 hours before sleeping on it. VOC emissions tend to be highest immediately after unpacking and decline substantially with time, although off-gassing can continue at lower levels for weeks or longer.
   
   
6. Wash new bedding before you use it.
   
   New sheets, pillowcases, duvet covers, and other washable bedding can carry manufacturing residues, dust, and finishing agents. Wash them before first use with a simple, fragrance-free detergent.
   
   Skip scented fabric softeners and dryer sheets, which can leave fragrance chemicals and other residues on fabrics that remain in close contact with your skin for hours. See Avoid the Hidden Hazards of Laundry to learn more.
   
   After that, regular washing helps keep the sleep environment cleaner by removing sweat, skin cells, dust, and other accumulated debris.

Keep it Simple

A cleaner bed doesn’t require perfection — or a complete bedroom overhaul. The biggest opportunities are surprisingly practical: understand what your mattress is made from, create a cleaner barrier if replacing it isn’t realistic, choose simpler materials close to the body, and be thoughtful about what you bring into the sleep environment.

Small changes matter because exposure is cumulative, and sleep is one of the few times each day when we spend hours in sustained contact with the same materials. Creating a lower-toxin bed is simply one more way to reduce avoidable exposures while supporting the restorative work that happens while we sleep.