How to Sleep Better With Allergies: Hay Fever, Dust Mites & More

There's nothing worse than pesky allergies hindering our quality of sleep. We’ve all experienced it: the endless tossing and turning, the itchy eyes, and the relentless sneezing that accompanies a night spent battling allergies. Allergies can severely impact our sleep quality, leaving us feeling groggy and irritable the next day. 

But don’t worry! Our sleep experts are here to provide you with the best top tips to improve your sleep despite the presence of allergies.

In this blog, we will delve into the various types of allergens that can disrupt your sleep, from seasonal culprits like pollen to year-round nuisances such as dust mites and pet dander.

Discover our expert solutions, from choosing breathable nightwear and  bedding  to simple lifestyle changes, to help create a more allergy-friendly sleep environment.

According to official  NHS reports , your home isn't always the comforting oasis it's supposed to be. Studies show that between 10% and 20% of the UK's population suffer from indoor allergies caused by nasties like dust mites, pollen, and mould spores, with bedrooms reported as the worst offenders for harbouring lurking irritants. 

Luckily, sleeping in a spacesuit isn't the only answer to breathing easy at night! Read on as we clear the air on allergens, providing you with the know-how needed to kick these harmful pests out of bed by making a few hassle-free changes.

The first step to sleeping better with allergies is to minimise your exposure to allergens in your bedroom. This sanctuary should be kept as clean and allergen-free as possible to ensure a good night's sleep.

Use Allergen-Proof Bedding

One of the most effective ways to reduce allergens in your bedroom is to invest in hypoallergenic bedding, such as your  bed sheets ,  pillows , and  duvets . These are designed to prevent dust mites from settling in your bed. Dust mites are a common allergen that can trigger symptoms such as sneezing, runny nose, and itchy eyes. By using allergen-proof bedding, you create a barrier that keeps these tiny pests away from your sleeping area.

To ensure our duvets and pillows are suitable for allergy sufferers, we use fabric for our feather-filled products that has been tested to meet industry standards and has earned a NOMITE classification from the European Down and Feather Association (EDFA). This means that the fabric is tightly woven, preventing dust mites from penetrating the surface. In short, you can enjoy a sniffle-free night’s sleep!

Opt For Breathable Fabrics

Choosing the right fabrics for your  bedding  and  nightwear  can also play a significant role in improving your sleep quality when dealing with allergies. Breathable fabrics helps to reduce allergen buildup and ensures a more comfortable night's sleep.

Washing your PJ’s regularly is also a must for fending off those pesky allergens! For more information, visit our helpful Nightwear Care Guide.

Select Natural Materials

Natural fibres such as cotton, linen, and bamboo are excellent choices for bedding and pyjamas. These materials are breathable, allowing air to circulate and moisture to evaporate, which helps to keep your bedding dry and less hospitable to dust mites. Cotton, in particular, is hypoallergenic and gentle on the skin, making it a popular choice for allergy sufferers.

At Secret Linen Store, all of our bed linen is made from either organic cotton or 100% linen to ensure premium quality that stands the test of time, while improving your slumber.

Avoid Synthetic Fabrics 

Synthetic fabrics, such as polyester, can trap heat and moisture, creating an environment where dust mites and mould are more likely to thrive. These materials can also irritate sensitive skin, worsening allergy symptoms. 

Opting for natural, breathable fabrics can help maintain a cooler and drier sleep environment.

Keeping your bedding clean is crucial in managing allergies. For breezy freshness that lasts, we recommend washing your sheets,  pillowcases , and  blankets  in hot water at least once a month. While cold washes are great for maintaining fabric quality over time, hot water helps to kill dust mites and remove allergens that may have accumulated on your bedding. 

Regular washing not only maintains a clean sleeping environment but also helps reduce allergy symptoms.

Want some top tips on how to clean your bed linen like a professional? Check out our handy care guides on washing cotton bedding and linen bedding.

If you love your furry companions as much as we do, we know this might be easier said than done, but bear with us here! While we love our pets, they can be a common source of allergens. Pet dander, which consists of tiny flecks of skin shed by cats, dogs and other animals with fur or feathers, can cause allergic reactions. 

To minimise exposure, try to keep pets out of your bedroom. This can be tricky, especially if you have a pampered pooch who’s used to sleeping with you (we’ve all fallen victim to those puppy dog eyes!), but keeping paws off can significantly reduce the amount of allergens in your sleep space.

Regular cleaning of your bedroom is essential to keep dust mites and other allergens at bay. Dust and vacuum your bedroom frequently to reduce the accumulation of dust. Use a vacuum cleaner with a HEPA filter, which is more effective at trapping small particles and preventing them from being released into the air. 

Don't forget to dust surfaces, including shelves, window sills, and furniture, with a damp cloth to prevent dust from becoming airborne.

Consider using an air purifier in your bedroom. Air purifiers help to remove allergens from the air, such as dust, pollen, and pet dander. By continuously filtering the air, they can create a cleaner and healthier environment for you to sleep in. 

Be sure to choose a purifier that is appropriately sized for your room and follow the manufacturer's instructions for maintenance and filter replacement.

Why not incorporate some greenery into your space? Based on research, some scientists say house plants are effective natural air purifiers. And the bigger and leafier the plant, the better. 

By implementing these strategies, you can create a more allergen-free bedroom environment, which can significantly improve your ability to sleep better despite having allergies.

No matter how much of a stickler you are for cleanliness, every home hosts these microscopic creatures. Their tiny civilisations thrive best in warm, damp, cushy surfaces like  mattresses  or bedding, where they can feed off our dead skin cells and gather moisture from our sweat. Yuck! And while they're virtually impossible to get rid of completely, you can take steps to minimise your exposure to their allergens. 

Here are a few tips to help you banish the bugs:

•  Regular Vacuuming: We know all too well that dust notoriously collects in those tricky corners, so using a hoover for those hard-to-reach places is necessary. Consider upgrading to an agile HEPA filter vacuum cleaner that can adapt to the unique layout of your home. There are plenty to choose from, including household favourites like Dyson and Shark. These super-duper dust-busters trap even the most minuscule particles rather than circulating them back into the air like regular hoovers.

•  De-Clutter Your Space:  The less clutter you have in your space, the less likely you are to encourage a buildup of dust in these areas. Keep things simple and cut back on clutter - especially the bits and pieces you're hiding under your bed, as these forgotten areas are a real magnet for mites!

•  Swap Out Your Blinds:  Replace blinds and heavy, dry-clean-only curtains with light and breezy  linen curtains  that you can easily pop in the wash.

•  Ditch the Feather Duster: Feather dusters are actually one of the worst tools for dusting (yep!) While they appear to dust effectively, they actually just displace the dust, sweeping it into the air, which can instantly trigger a sneezing fit! Instead, ditch the duster and use a damp cloth to trap and remove the dust around your home.

•  Consider Your Flooring:  Sinking your toes into a sumptuously shaggy carpet certainly feels like bliss, but deep-pile carpets attract dust like nothing else. Instead, soften hardwood floors with easy-to-wash rugs.

Turn Down Your Bed:  Be lazy in the morning and leave your bed unmade (no, really!) Throwing back the duvet and plumping your pillows allows any moisture to evaporate, eliminating any allergy-inducing nasties.

Mould can easily infiltrate various forgotten areas of your bedroom, like your laundry basket or behind a wardrobe, spreading by releasing fungal spores into the air. To prevent this allergen from disrupting your sleep, follow these tips:

•  Maintain Optimal Humidity:  Keep humidity levels between 30-50% by using a dehumidifier and drying laundry outside or in a tumble dryer. Both overly damp and excessively dry air can exacerbate allergy symptoms.

•  Manage Condensation:  Regularly wipe condensation from windowsills and exterior door frames. Avoid using bleach on damp spots as it can encourage mould growth. Instead, use non-toxic cleaners like vinegar, lemon, and baking soda.

•  Use Air-Purifying Plants:  Incorporate plants like chrysanthemums, snake plants, and aloe vera to reduce airborne toxins. Just be careful to avoid overwatering to prevent soil mould.

•  Ensure Proper Ventilation:  Enhance airflow by moving furniture slightly away from walls and keeping your door ajar.

•  Clean Your Mattress Regularly:  Vacuum your mattress using the nozzle end to remove dirt, sprinkle baking soda to absorb odours, and vacuum again. Opt for lightweight, breathable bedding and consider sleeping nude to minimise sweating.

By following these steps, you can significantly reduce mould in your bedroom, ensuring a healthier and more restful sleep environment.

Summertime sneezing can make it difficult to sleep as pollen easily finds its way into your home. These tiny, airborne particles can stick to clothing and float in through open windows and doors. 

Here’s how to minimise pollen in your bedroom:

Keep Windows Closed:  Resist the urge to open windows during high pollen counts (usually in the early morning and evening) and on windy days.

Shower After Being Outdoors:  Shower and change into clean pyjamas after spending time outside to prevent bringing pollen into bed. If you use hair products, consider wearing a hat when outdoors to avoid trapping pollen.

Leave Shoes at the Door:  Prevent pollen from entering your home by leaving shoes at the door and storing outerwear in a closed wardrobe. Brush down pets and wipe their paws before they come inside.

One final top tip… For those occasional mornings when you still wake up feeling congested, a hot peppermint or stinging nettle tea can soothe a sore throat and clear nasal passages.

We hope these tips and tricks help you to combat allergens in and around your home once and for all, so you can enjoy hours of interrupted slumber. 

If you have other tips for reducing allergy symptoms,  get in touch  - we’d love to hear from you!

Looking for more general advice like this? Head to our blog for further guidance on all things bedroom and home.