Getting enough restful sleep each night is essential for your overall health and well-being. However, this can be challenging if you suffer from allergies, as they can make sleeping difficult and result in a range of more severe health issues in the long term. Allergies can cause congestion, sneezing, sniffling, skin rashes and more, making it hard to relax and drift off into a deep sleep. Luckily, there are ways to combat allergy symptoms and causes so that you don’t have to compromise on quality rest.
Start with Your Mattress and Bedframe
We all know that a good night’s sleep begins with a quality mattress, which couldn’t be truer for allergy sufferers. And, fortunately, finding the right types of mattresses for an allergy sufferer isn’t too challenging. The main goal is to find one made with hypoallergenic materials, as these are designed to reduce exposure to allergens and create a more comfortable sleeping environment.
Look for mattresses that are easy to clean and made from natural fabrics such as cotton, wool and bamboo. If your mattress is easy to clean, this can help reduce allergy symptoms when sleeping. And in case you didn’t know, cleaning your mattress is simple. Simply vacuum it once a week when changing your sheets and any time you flip or rotate it. Never use harsh chemicals or cleaning agents, as this could damage your mattress.Find the Perfect Mattress
Another excellent option for allergy sufferers is using adjustable beds. They offer the ability to raise or lower the head and feet of the bed to improve breathing while comfortably reclining. Numerous mattresses specifically designed for adjustable beds are ideal for allergy sufferers.
Last, never underestimate the power of a good mattress protector. In addition to being required to fulfill most warranties, it will also protect from dust mites, bacteria and other allergens that can cause irritations.
Bed Linens and Pillows
The type of sheets and blankets you use will significantly reduce allergy symptoms when sleeping, as will the pillows. Down feather pillows, while luxurious and comfortable, are known to be a poor choice for many allergy sufferers. This is because the feathers that compose down feather pillows are susceptible to dust mites and other allergens. Instead, look for pillows made from synthetic down or hypoallergenic materials such as memory foam or latex. When choosing sheets and blankets, just like mattresses, try to pick natural materials such as cotton or bamboo. These are breathable, lightweight and smooth against your skin. In addition, natural fabrics will help keep excess moisture at bay, which can cause bacteria build-up — a major allergy trigger.Get Comfortable with Quality Bed Linens
It’s wise to wash any linens you have direct contact with — like your fitted sheet, top sheet and pillowcases — weekly. This will keep them free of common allergens. When used with a top sheet, duvet covers can be washed every two to four weeks. Any blankets that are regularly used but not in direct contact with your skin should be washed at least once a month. Last, duvets and pillows can be washed with a hypoallergenic detergent every two to four months. Just be sure to follow the manufacturer’s instructions for washing and drying.
By taking these precautions and investing in quality, hypoallergenic bed sheets, blankets and pillows, you can help reduce your exposure to allergens and enjoy more restful sleep each night.
More Tips for an Allergen-Free Bedroom Allergen-Free
In addition to finding the right mattress and bed linens, there are other ways to reduce allergens in your bedroom. Here are our top recommendations for allergy sufferers:
- Vacuum – Vacuuming regularly is essential in reducing allergens in your bedroom and keeping your environment clean. Vacuuming can pick up pet dander, dust mites, dirt and other allergens that may be present. Additionally, vacuuming reduces the amount of dust particles stirred into the air by dusting and other activities. Ensure you use HEPA filter vacuum bags in your vacuum cleaner to better capture allergens.
- Air Purifier – Air purifiers are great for removing dust, pet dander, smoke particles and other airborne pollutants that can trigger allergy symptoms. Cleaner air equals fewer allergens, which equals better sleep.
- Humidity Levels – Maintaining a relative humidity level of 40-50% in your bedroom is important; using a humidifier can help with this. This will help keep mucus membranes moist and reduce the effects of airborne allergens. But since mold is an allergy trigger for many, it’s vital to keep your humidifier clean. Read the manufacturer’s instructions on proper cleaning and maintenance of the unit.
- No Pets in the Bedroom – If possible, don’t allow your pets to sleep in your bedroom. Pet dander is a significant allergen; limiting exposure to it may help reduce allergy symptoms while sleeping. However, if you can’t bear to be away from your fur kids, consider getting them a comfortable pet bed or blanket that can be regularly laundered.
Final Thoughts on Creating a Healthy Sleeping Space
Creating a healthy, allergen-free sleeping space doesn’t have to be complicated. Investing in quality hypoallergenic bed linens and taking the necessary steps for regular cleaning and maintenance can reduce your exposure to allergens while enjoying more restful sleep each night. Additionally, incorporating other tips, such as vacuuming regularly and using an air purifier, can help improve indoor air quality even further. With these simple strategies in place, anyone suffering from allergies can create their own comfortable and safe bedroom environment that is ideal for getting a good night’s sleep.