How to Mitigate Allergens in Your Bedroom

Bad dreams aren’t the only thing that will keep you up at night during allergen season. Get a solid night’s sleep with these tips for minimizing allergens in the bedroom.

Close windows and doors

It can be tempting to sleep with your windows open for a hit of fresh air at night — especially if you’re lulled to sleep by the sounds of spring thunderstorms — but if you’re an allergy sufferer, it’s best to close bedroom windows and doors to keep pollen out.¹ If you’re still craving the soothing sounds of rain and thunder, try a sound machine, which may help you fall and stay asleep.

Replace carpet

Carpet makes it easy for allergens like pollen and dust to get trapped in the fibers. Severe nighttime allergy sufferers should consider replacing carpeting with hardwood or linoleum floors and washable area rugs. If that’s not an option, vacuum weekly and shampoo the carpet often.

Keep pets out of the bedroom

Dogs, cats and other critters often become members of the family, but that doesn’t mean you need to share a bedroom with them, especially if you’re prone to allergic reactions from your furry friend’s dander or saliva. Make them their own sleeping space in a separate room, and bathe them weekly to prevent a buildup of allergens.

Dust frequently

Whenever possible, opt for easy-to-clean surfaces like wood, leather and plastic that should be wiped down on a regular basis. Any fabrics — like window treatments — should be machine-washable.

Wash bedding weekly

There’s nothing more relaxing than slipping between freshly washed sheets at the end of a long day — but it doesn’t just feel good, it’s great for your nighttime allergies, too. Bedding should be washed in 130-degree water to kill dust mites, which can also be kept at bay with dust mite-proof covers on pillows, mattresses and box springs.²

Buy the right bedding

Look for bedding that is Certified Asthma & Allergy Friendly, the seal of approval from The Asthma & Allergy Foundation of America that ensures products block allergens, are breathable and contain no chemicals that trigger allergy symptoms. In the long term, replace your mattress every 10 years and your pillows every two years, at which point 10% of the weight of your pillow can be from dead dust mites and their droppings.³

Skip scented sprays

You’ve seen those lavender pillow sprays that are alleged to induce slumber, but if you’re sensitive to fragrances — which can trigger allergy and asthma symptoms — it’s best to forgo them.

Remove clutter

It’s easy for the bedroom to become a dumping ground for books and magazines, stuffed animals, and other knickknacks, but all these extra surfaces are an invitation for dust to gather. Cutting back on clutter removes indoor allergens at the source — plus, it’s widely known that decluttering improves your mental health.

Run a dehumidifier

Showering at night is an ideal way to wash off outside allergens before getting into bed. If your bathroom is attached to your bedroom, run the dehumidifier or fan for at least 15 to 20 minutes after showering to prevent mold from forming and triggering allergies.

Sources

1. “Don’t Let Allergies Ruin Your Sleep.” Rheumatology and Allergy Institute of Connecticut. 2021.

2. “Allergy-Proof Your Home.” Mayo Clinic. 2022.

3. “Are You Controlling Allergens in Your Bedroom?” Asthma and Allergy Foundation of America. 2019.