Those who suffer from allergies are all too familiar with the challenges of nighttime symptoms like wheezing, coughing, and restless tossing and turning. During Austin’s extended allergy season, it's crucial to tackle all potential irritants, not just pollen. Discover practical ways to reduce allergens in your bedroom and understand why your allergies may worsen at night. You can enjoy a more restful night's sleep with just a few small changes!
Allergies and Sleep: What’s the Connection?
It’s likely no surprise that allergies significantly reduce the quality of sleep. Considerable research links allergies to unrestful sleep, which contributes not only to daytime fatigue but also to an increased risk ofdeveloping sleep disorders.
While your air filtration system usually keeps airborne particulate levels low in your home. Concentrations can rise during pollen season, dry winter months, or in the presence of mold or dust mites.
6 Tips for Tackling Allergens in the Bedroom
It’s impossible to have a completely allergy-free home, but there is hope for the roughly 40% of Americans with seasonal allergies. Reduce allergens in your bedroom by following these six tips.
- Keep pollen outdoors. During allergy season, keep windows and doors closed, especially from late morning to early evening when pollen levels peak.
- Shower frequently. When you get home, remove your outer layers of clothing at the door, and shower to wash pollen off your skin and hair. Don’t touch your face before washing your hands!
- Prevent dust and dust mites in the bedroom. Dust mites feed on dirt and dander (like skin cells). Because bedrooms are usually closed off from the rest of the house and have relatively little ventilation, it’s easy for dust to accumulate and dust mites to thrive. Prevent a buildup of dander, pollen, and other particulates by frequently dusting and vacuuming your room (at least once a week). You may need to dust your bedroom every other day if you have severe allergies.
- Keep pets out of your bedroom. Provide your pet with a cozy place to sleep in a separate room or at least on the bedroom floor. Wash your pet’s bed as often as you wash your sheets—think weekly!
- Maintain your HVAC system. A well-maintained HVAC system is the most effective tool for filtering the air inside your home. In addition to annual maintenance, replace your air filter every one to three months to mitigate allergens and dust. If you have pets or underlying respiratory issues, replacing the filter every month may be beneficial, especially during allergy season.
- Use an air purifier. Air purifiers filter indoor air and improve circulation, lowering the concentration of allergens in a space. Choose a portable air purifier with a HEPA filter, which is rated to trap the smallest airborne particulates.
Where Should I Place My Air Purifier in My Bedroom?
Air purifier placement is critical to maximize the unit’s efficacy. Place it on a small, sturdy box near the middle of your room to promote airflow.
Read More: Three Ways to Improve Indoor Air Quality
Why Do My Allergies Get Worse at Night?
Your allergy symptoms are likely worse in the evening because of various factors. For example, histamine, the chemical that triggers allergy symptoms in the body, peaks in the evening. Similarly, pollen levels also tend to peak at dusk. Body position, temperature, and humidity shifts can all work against a good night’s sleep during allergy season.
Will Sleeping with a Humidifier Help Reduce My Allergy Symptoms?
Some individuals benefit from using a humidifier for allergies, but it’s not a universal solution. A portable humidifier can thin out mucus and moisturize nasal passages, making breathing easier. However, too much humidity can promote mold and mildew growth, worsening allergies. For optimal indoor air quality, maintain an indoor humidity level between 30% and 50%.
Take On Allergy Season with Help from Precision Heating & Air
Don’t let allergies ruin your sleep! With regular HVAC maintenance and filter replacement, you’ll experience less severe symptoms and prolong your system’s functional lifespan! Precision Heating & Air experts are always ready to address all your Austin area HVAC needs.
Call 512-379-6385 or contact us online to schedule HVAC, electrical, or plumbing services in Austin, Sun City, and the surrounding areas.