sleep foundation

The Bedroom Environment

The National Sleep Foundation

Medically Reviewed by

The National Sleep Foundation

Written by

The National Sleep Foundation

Sniffles and sneezes are bound to break up your sleep (not to mention your partner’s). Many people experience year-round or seasonal allergies to elements like dust, pollen, or mold and symptoms can be especially uncomfortable and disruptive at night.

If you have allergies, take steps to protect your sleep. Especially if dust mites are the culprit, wash your sheets in hot water once a week and your blankets regularly. If your pillow is washable, you can launder it as well, or simply dry it on a high temperature, which kills mites. It’s also important to fit your mattress, box spring, and pillows with a cover that seals them completely (not just on the top) and keeps mites from taking up residence in your bed. You can find covers that are made from a comfortable and breathable micro-weave fabric.

Vacuum your house regularly and consider using an air purifier that is able to remove allergens from the air. If you’re allergic to an outside irritant such as pollen, keep your windows closed to reduce your exposure when pollen counts are high. Also follow tips for cleaning and replacing your mattress and pillows.

Supporting Research

Allergic rhinitis and its consequence on quality of sleep: An unexplored area