Do allergies keep you up at night? You're not alone. In fact, 75% of allergy sufferers report sleep disturbances due to allergies. Here are 8 tips to help keep allergens from interfering with your sleep.
1. Deep clean your space
Mop or vacuum your bedroom floors, wipe down and vacuum furniture and surfaces. Don't forget about windowsills and walls. Use a damp cloth to trap dust and pollen particles. Vacuum the top of your Sleep Number® mattress or better yet, add a Total Encasement mattress cover to your mattress.
2. Use an air purifier and other products designed to remove allergens
HEPA air purifiers, HEPA filter vacuums and dehumidifiers can remove allergens not removed by cleaning.
- HEPA air purifiers clean the air in your home and help trap particles like pollen, pet dander, and dust mites.
- A vacuum with a HEPA filter will remove 99.7 percent of small particles from your carpet, mattress or other surfaces that could contribute to allergies.
- A dehumidifier can also make a big difference. Dust mites and other allergens thrive in humidity over 50%.
3. Sleep with the windows closed
Keep pollen from entering your room by sleeping with the windows closed.
4. Take a shower before bed
Showering at night will wash away the day—along with any pollen or irritating substances that have collected on your skin—and can improve the quality of your sleep.
5. Undress in another room
Change your clothes in the bathroom to ensure that pollen or other allergens from outside don’t transfer from your clothes to your bedroom.
6. Wash clothing in hot water
Always follow care instructions on your clothing product label and use hot water if it won't damage your clothing and textiles. Many allergens can be eliminated by washing clothes and sheets in hot water. Using the dryer will also help you avoid mold and pollen, which can accumulate on clothes or sheets hung outdoors.
7. Avoid going outdoors early in the morning
If you like to walk or exercise outdoors in the morning, we recommend waiting until after 10 a.m. or exercising indoors during peak allergy season, as pollen counts are often highest from 5–10 a.m.
8. Bathe pets and wash stuffed animals frequently
Give pets a weekly bath and try to wash your kids’ stuffed toys when you wash their bedding. Stuffed animals are an excellent breeding ground for dust mites.