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