How to Allergy-Proof Your Bedroom

Reviewed by Carmelita Swiner, MD on January 27, 2020

Don’t lose sleep because you’re sniffly and sneezy. Just a few changes to your bedroom, home, and nighttime routine can zap the allergens that trigger an attack.

Change your bed often. Wash sheets at least once a week in hot water (about 130 F).

Remove dust mite hangouts. If you can, choose wooden blinds instead of drapes. Consider hardwood floors instead of wall-to-wall carpeting or rugs, which can trap allergens.

Don’t clean the bedroom in the evening. It can take 2 hours or more for the dust to settle after a clean-up gets it moving. Do the housework earlier so you don’t kick off an allergy attack just as you’re trying to get to sleep.

Keep pets out of the bedroom. You love them, but the dander in their fur can set off your symptoms. Plus, they can track in mold and pollen from outside.

Get rid of fluff. Clear the bedroom of extra pillows, linens, stuffed animal collections, and dust-collecting knickknacks. If you have a fluffy favorite you can’t get rid of, put it in the freezer overnight to kill dust mites.


Check the humidity. If it creates the kind of spot that dust mites love, it’s time to dry things up. You can check a room’s humidity with a gadget called a hygrometer. You’ll find them at home supply stores. Keep levels between 40% and 50% to hold off allergens. Clean the filter often, or you’ll spread bacteria or fungal spores around the room. That can trigger allergies, too.

Filter your air. Use high-efficiency air filters on your AC and heating units. They're rated on what's called the MERV scale. You want something that’s around a MERV 11 or 12. Change the filter every 3 months.

Vacuum at least once a week. Use a vacuum with a HEPA filter and pay special attention to the bedroom.

Avoid secondhand smoke. Don’t let friends light up in your home.It can trigger allergy and sinus symptoms.

Sleep with your head up. Prop yourself up with some pillows. Lying flat can let mucus build up in your sinuses and clog your nose.

Drink water in the evening. Stay hydrated. It keeps nasal mucus thin and helps it to drain, which means less nighttime stuffiness.

WebMD Medical Reference



American Academy of Asthma, Allergy and Immunology: “Indoor Allergens: Tips to Remember” and "Humidifiers and Indoor Allergies."

American College of Asthma, Allergy and Immunology: “Dust Mite Allergy: Tips for Reducing House Dust Allergies.”

Allergy & Asthma Network: “Sleep Matters: Getting a Good Night’s Sleep with Asthma and Allergies.”

Harvard Medical School, Women’s Health Watch: “What To Do About Sinusitis.”

Tammemagi, C. Archives of Otolaryngology - Head& Neck Surgery, 2010.

Nemours Foundation: “Sinusitis.”

Arroyave, W. Annals of Allergies, Asthma & Immunology, March 2014.

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