How to Sleep Better by Reducing Allergens in the Bedroom

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By willendorf
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Do you toss and turn or wake up sneezing? Allergies could be the cause!

If you find yourself going to bed feeling fine and waking up each morning with a sore throat, congestion, or other cold-like symptoms, you may be having a slight allergic reaction to something in your room. Identifying the source of your allergy and removing it can be tricky, but is certainly not impossible. There are several things you can do to remove allergens from your bedroom and sleep better.

Difficulty: Easy

Instructions

Things You'll Need:

dusting supplies
hypoallergenic bedding
vinegar and water solution in a clean spray bottle

Step 1

Remove plants. Moist plant soil can harbor molds and the leaves collect dust. Many people have allergies to particular plants, especially flowering plants or plants that release latex proteins into the air. Removing your plant is the first step to sleeping better.
Step 2

Dust hard to reach places. Dust allergies can strike you at any time in your life. If you find yourself sniffling and sneezing when you come into your room, it may be time to tackle the blades of the ceiling fans, the top of door frames and other places you might not regularly dust. Wear a mask to avoid breathing it in. Use a product that collects dust rather than just spreading it around. Dust is one of the most common allergens, and one of the easiest to remove.
Step 3

Spray your mattress with a solution of one part vinegar to three parts water in a clean spray bottle and let air dry. The vinegar will kill dust mites and any other microorganisms that might be wreaking havoc on your sinuses. Once the spray dries, it will not smell like vinegar at all.
Step 4

Cover the mattress with a hypoallergenic mattress pad. This keeps dust and dead skin from collecting in your mattress and creating perfect homes for dust mites. It also reduces clouds of dust from rising up and settling on you as you move in your sleep. Many allergy sufferers find they sleep better after covering their mattresses.
Step 5

Get hypoallergenic pillow cases. The same theory applies here. These will also help with any allergies to the fabrics or cleaners on your pillow.
Step 6

Wash additional bedding in a perfume free, dye free detergent, and only use half the recommended amount. If you have an allergy to your detergent, this will help that problem. Your fabrics store detergent in them in between washes, so using half the amount will yield the same clean results and shake loose some of this old detergent. Skip fabric softeners and use a hypoallergenic dryer sheet or herb sachet in the dryer.
Step 7

Remove carpeting or vacuum daily. Dust and other allergens collect in your carpet. If you have a serious allergy problem, think about switching to hard wood floors. Some people are allergic to chemicals used in carpet manufacturing. Carpet can also breed mold if the padding below gets wet due to a spill or leak.
Step 8

Avoid room sprays. Fragrance sprays and air fresheners can irritate your sensitive nasal passage and are a common source of nasal discomfort. Try using a few drops of essential oils if you want to add fragrance to your room.
Step 9

Keep pets off the bed. Pet dander may be contributing to your problem. Even teaching your dog to sleep in her own bed on the floor can help reduce allergy problems that keep you from sleeping well.
Step 10

Install an air filter. This may be the best purchase you make in your life. These will remove dust, pollen, dander and other allergens from the air, as well as odors and a lot of chemicals and toxins.

Comments

shasha10 said

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on 6/11/2009 Great article on reducing allergies. People don't realize how much control they have over reducing their allergic reactions. Your article is very helpful.