Many people have trouble sleeping because of allergens and irritants in their bedroom. Dust mites, pet dander, mold, and poor air quality can lead to sneezing, itching, and discomfort at night. These problems can be reduced by using air purifiers, washing bedding regularly, keeping pets out of the bedroom, and choosing hypoallergenic bedding. This article shares practical steps to make your bedroom allergen free and help you sleep better.
1. USE AN AIR PURIFIER AND DEHUMIDIFIER
Air in your room can carry dust, germs, and other things that bother your nose and throat. An air purifier helps clean the air and remove allergens like pollen, dust, and pet fur. This can help you breathe easier while you sleep.
Also, try using a dehumidifier to keep the air dry. Dust mites and mold grow in wet places. Keeping your room’s humidity low can stop them from growing. If your home uses air conditioning, it's even more important to clean the air and control moisture.
2. CHOOSE HYPOALLERGENIC BEDDING
Hypoallergenic sheets, bed covers and pillow covers are made to block things like dust mites, mold, and pet hair. These bedding items are made of natural, breathable materials like cotton, hemp, linen or bamboo. These are gentle on the skin and don’t trap heat.
These natural fibers of these fabrics are naturally antimicrobial. They stop bacteria and fungi from growing. Hypoallergenic sheets are also best for people with eczema.
3. WASH YOUR BEDDING OFTEN
The National Institute of Environmental Health advises that to kill pests like dust mites, use hot water that is at least 130°F to 140°F (54.4°C) when washing your sheets, blankets, and mattress pads. Washing your sheets once a week in hot water helps kill dust mites and other germs. Bedding that can be washed may be frozen overnight.
4. KEEP PETS OUT OF YOUR BEDROOM
Pets can bring fur and dander into your bed, which can trigger allergies and make it hard to sleep.
If your pet lives indoors, give them a bath once a week and vacuum your bedroom often. Pet dander can stay in fabric for months, so it’s best to wash pet blankets and bedding regularly too.
5. SHOWER BEFORE BED
A warm shower before bedtime helps wash off dust, germs, and allergens from your skin and hair. Don’t wear outdoor clothes in bed. It also helps cool your body down, which makes it easier to fall asleep.
6. KEEP YOUR ROOM SIMPLE AND CLEAN
The fewer items you keep in your room, the fewer places there are for dust to hide. Use only what you need—less furniture and simple decor.
If you have children, try to limit soft toys in the bedroom. Choose stuffed animals that can be washed in a machine, and clean them often. You can also put them in the dryer to kill dust mites. Don’t dry clothes outside where they can collect pollen or dust.
Avoid using perfumes, aerosol sprays, or strong-smelling cleaning products in the bedroom.
Vacuum dusty places in your room like carpets, curtains, and furniture. Always follow the care labels on your sheets so you don’t damage them. Use a vacuum that is best for cleaning deeply and trapping tiny particles.
Keep your home dry by fixing leaks and checking for mold. Keep humidity levels low to help prevent mold from coming back.
7. BE CAREFUL WITH INDOOR PLANTS
Some houseplants can help clean the air, but only keep them if you're not allergic to pollen or mold. If you do use plants, water them just enough and don’t let the soil stay wet. Wet soil can grow mold.
Also, keep your bathroom dry by opening a window or turning on a fan after a shower. Moist air can raise humidity in the rest of the house.
KEY TAKEAWAYS TO TO GETTING RID OF ALLERGENS
Improving sleep starts with removing allergens and irritants from the bedroom. Using an air purifier and dehumidifier helps clean the air and control moisture. Washing sheets in hot water, vacuuming regularly, and using hypoallergenic bedding materials can reduce dust mites and germs. Keeping pets out of the room, limiting soft toys, and avoiding strong chemicals also lowers the chance of allergic reactions.