7 Tips to Prevent Bed Bugs at Home, According to a Sleep Expert

It’s crawling all over the news: bed bugs have taken over Paris and might be making moves into other major cities soon. Having an infestation is something no one wants to have and, if you’re like me, you’ll try as many precautions to avoid it.

Below, David Rubin, product expert at The Sleep Doctor and a certified sleep science coach, shared his recommendations on preventing bed bugs, plus, some advice on what to do if you already have them in your home. 

Here are the top seven tips Rubin has on preventing bed bugs and making your home uninviting to them.

“Bed bugs can multiply quickly, and those swollen, red, and itchy bites are not something you want to deal with at any level. The best way to prevent them is to keep your home — and especially bedding — clean as possible,” says Rubin. Sheets should be washed weekly and dried via a hot dryer instead of air-dried to reduce the likelihood of bed bugs. 

Rubin recommends getting protectors not just for your mattress, but also for your pillows. “As a bonus, it will help with allergies and other irritants as you can wash the encasement or protector as often as you need,” he says.

Clutter lying around in your home can be a great hiding place for bed bugs, shares Rubin. Ensure you are decluttering often — and don’t forget to clean up your clutter hot spots. 

You’ll want to be vacuuming and sweeping regularly. It is ideal to clean high-traffic areas a couple of times a week (or more) and other areas at least once a week. 

Along with vacuuming the floors, you’ll want to vacuum the mattress. “Don’t forget the seams and piping,” adds Rubin. Your mattress doesn’t have to be vacuumed as often — once every six months — but should be checked frequently if you have a bed bug concern.

You’ll want to prioritize checking all your travel-related items to ensure that no bed bugs hitched a ride home with you. “Look for the dark bugs moving around, or any shell casings, little white bed bug eggs, or brown/red droppings they might have left behind,” says Rubin. In fact, consider cleaning your luggage altogether. 

Before buying and bringing in any secondhand furniture, you’ll want to do a bed bug check first. “That sofa might seem like a great deal, but make sure it doesn’t come with the free headache of bed bugs,” he says.

“If you do get bed bugs, it’s important to contain them as much as possible. This can mean encasing your mattress, steam cleaning, or even the use of pesticides,” says Rubin.

If you haven’t purchased mattress and pillow protectors, now is the time to do so. When it comes to pesticides, Rubin calls out the ingredient “Pyrethrin,” as something to look for at your local hardware store. “Pyrethrin is a common active ingredient and often takes care of the problem. As always, follow instructions and allow for plenty of ventilation.” Be mindful of what can be used in your home too, especially if you have children and/or pets.