How to reset your bedroom for fall: Our mattress and bedding editors on what to clean, what to swap out, and what to buy new

Here at Tom’s Guide, myself and my sleep team colleagues take maintaining a sleep-friendly bedroom very seriously.

It's literally our full time job to find the best mattresses available to buy online, test trending sleep products to evaluate whether they are really worth investing in and find ways to keep our, and your, bedrooms as conducive to good rest as possible.

We know that adapting your room to the seasons can be a game changer for your sleep quality — think cooling sheets in summer and cosy bedding in winter — and, even more importantly, regularly cleaning your room can maintain peak sleep hygiene.

As part of our Fall Back into Great Sleep Campaign this month, our editors and writers have come together to help you understand what to clean, what to swap and what to buy new for great quality sleep this fall. Here are our top tips...

WHAT TO CLEAN

Your mattress

Don't be offended when we say, your mattress has probably got grubby over summer. All those hot nights mean body oils and sweat will have built up in your bed, maybe even causing some yellow staining to your mattress.

Even just keeping your windows open means more allergens (dust mites, pollen and the like) can get into your room. They can linger in your bed for around two to three months if not properly removed, irritating you through the night.

So, a deep clean is what the sleep doctor orders at this time of year. Here's a quick run down of our mattress cleaning expert's, Rachael Penn's, guide to cleaning your mattress:

1. Remove all bedding

2. Vacuum thoroughly — our sleep tech reviewer, Eve Davies, recommends the Jimmy BX7 Pro mattress vacuum (currently reduced to $129.98 at Amazon)

3. Spot clean any mattress stains with a few drops of detergent in water (if it's memory foam) or equal parts water and white vinegar (if it's hybrid)

4. Deodorize with baking soda

5. Air dry and then vacuum up the baking soda

Our sleep tech reviewer, Eve Davies, also recommends this $50 Koitat mattress steam cleaner which can be used to remove stubborn stains and odours from your mattress without too much elbow grease.

Your pillows

Just like your mattress, your pillows can hold on to sweat, oils, drool and mites. Even the best pillows we've tested this year don't clean themselves (if only).

The first step to cleaning your pillow should be to check the care label. Providing it's safe to do so, you can then wash most pillows (bar memory foam or latex ones) on a gentle cycle in the washing machine and tumble dry on low heat.

As for memory foam and latex? It's a similar process to washing your mattress — vacuum, spot clean, air dry.

What to swap out

Your sheet set

Our bedding expert, Becky George, is constantly trying out new sheets, blankets and pillows, judging how comfortable, snug or cool they keep you overnight.

She says "fall is the right time to swap your lighter bedding for cozier blankets, plush pillows and comforters."

However, she adds, "this doesn’t mean switching directly to thick winter alternatives, as this can cause overheating among some sleepers. The key to great sleep during fall, therefore, is to layer up your bed."

Your duvet

That said, if you do find yourself chilly at night, you may want to swap your duvet. Summer and winter duvets are distinguished by their tog rating, which measures thermal insulation; essentially how well they retain heat.

Generally, a low tog rating between one and seven is ideal for summer, providing a light, breathable covering. Come this time of year, and you'll want to swap that for a higher tog rating between 10 and 15 so you're more insulated and cosy.

Sleep Features Editor, Lauren Jeffries, says "I've swapped my super lightweight summer duvet for a wool one."

"Wool is great because it's temperature regulating. If I'm too warm, it releases trapped heat. Too cold, and it retains it. It's also moisture wicking, so it remains fresher for longer."

What to buy new

A sunrise alarm clock

There are countless gadgets you can buy to improve your sleep all year round. Snoring partner? Sleep earbuds will be your best friend. Working night shifts? A light-blocking sleep mask is the item for you.

But there's one gadget in particular our sleep gurus recommend snapping up in the fall, if you haven't already: A top-rated sunrise alarm clock.

These versatile bedside devices wake you up by simulating a sunrise inside your bedroom with a gradually increasing intensity of light, helping you get up with more energy and less grogginess.

Eve credits her Hatch Restore 3 for helping her wake up with enough energy to pull herself out of bed for a morning run.

A weighted blanket

If you need an extra hug this season, Becky recommends investing in one of this year's best weighted blankets.

Studies show these blankets can alleviate negative emotions and effectively improve sleep quality in people with sleep, and related, disorders, while another scientific review found that they improved sleep and mood in adults.

How do they work? Becky says: "The glass beads or plastic pellets make up the 'weight' and works on the principle of ‘deep pressure therapy’— which basically is a full-body soothing hug in ‘blanket-form’." This promotes relaxation and can result in deeper, more restorative sleep.

As Seasonal Affective Disorder (SAD) can negatively impact sleep and cause symptoms including anxiety and irritability, this gentle hugging sensation could be just what you need to feel more at peace come bedtime in Fall.

How does your bedroom impact your sleep?

From temperature to light and how clean it is, your bedroom will influence how well you sleep at night.

Firstly, temperature and light are key signals in the circadian rhythm. To fall asleep easily, you need darkness and your body temperature needs to drop because these changes in external environment tell your body to produce melatonin, the hormone that makes us feel sleepy. Hence, a cool, dark bedroom facilitates restful sleep.

Additionally, a clean and tidy bedroom helps you feel more relaxed, pulling the mental leavers you need to sleep well.

Our Sleep Editor and Certified Sleep Science Coach Claire Davies explains: “A quiet, dimly lit and clutter-free bedroom has an instant calming effect on the nervous system, which in turns helps you get into a mindset where you can fall asleep faster and more easily.”