How to Sleep Better With Allergies

More than 20% of the UK population suffers from allergies, with symptoms often exacerbated in the bedroom due to the presence of dust mites, mould, pet dander, and bacteria. These allergens can disrupt sleep, causing discomfort, congestion, and respiratory issues.

When you suffer from allergies, creating an allergy-friendly sleep environment is essential for improving sleep quality and overall well-being. From anti-allergy mattresses to bedding designed to reduce allergies, there are ways you can relieve symptoms.

Hannah Shore, our Head of Sleep Science, has put together some information to help you get a restful night’s sleep if you suffer from allergies.

What triggers bedroom allergies?

The most common allergens in the bedroom include:

• Dust mites: Droppings of dust mites contain proteins that trigger allergic reactions
• Mould spores: Often found in damp areas, mould can worsen respiratory issues
• Pet dander: The tiny flecks of skin shed by cats and dogs, known as pet dander, can trigger allergies
• Pollen: Brought in from outside, pollen can accumulate in bedding and carpets
• Bacteria and fungi: Warm, humid sleeping conditions can cause bacteria and fungi to thrive

Dust mites are a natural part of indoor environments. Dust mites live in dust and are found in places such as carpets, mattresses and upholstered furniture. Unlike bed bugs and fleas, dust mites are microscopic. While they can’t be eliminated entirely, their numbers can be managed.

Common allergy symptoms at night

If you suffer from allergies, you may experience:

• Sneezing and nasal congestion
• Coughing and wheezing
• Itchy or watery eyes
• Skin irritation and rashes
• Difficulty breathing or asthma flare-ups

If you find your symptoms worsen at night or in the morning, your mattress and bedding could be harbouring allergens.

However, these symptoms are similar to those of hay fever and asthma. Therefore, if you find allergies are affecting your day to day life, we recommend seeking medical advice as they could be symptoms of an underlying condition.

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Best mattress types for allergy sufferers

There isn’t a one-size-fits-all mattress for allergy sufferers – it all depends on the specific allergens that trigger your symptoms.

The best mattress for you will vary based on whether you're sensitive to dust mites, mould, pet dander, or certain materials like latex or memory foam. Choosing the right mattress can make a big difference in reducing allergens and improving sleep quality.

What to look for in a mattress if you suffer from allergies

Investing in a high-quality anti-allergy mattress which has the Allergy UK Seal of Approval can significantly reduce your exposure to allergens. However, the best choice for you does depend on your allergens.

The following mattresses can be a great option as the solid structure makes them more resistant to dust mites and allergens in your bedroom.

• Memory foam mattresses
• Gel foam mattresses
• Reflex foam mattresses
• Latex mattresses

However, foam mattresses contain many chemicals and additional fire-resistant (FR) treatments to comply with strict UK fire laws. If you are sensitive to chemicals, these mattresses will not be the best choice for you. Latex mattresses can also cause a reaction if you are allergic to latex.

Mattresses made from natural materials, such as wool, horse hair and bamboo, use significantly less chemicals than foam, so are a great alternative to those with chemical allergies. However, some natural materials can trap dust particles, which can worsen allergic reactions.

Polyester mattresses are a good choice for people with dust mite allergies because they dry faster than natural mattresses. Since dust mites thrive in humid, bacteria-rich environments, a drier mattress makes it harder for them to survive.

Look for mattresses that are treated with dust mite repellent substances, such as:

• ProShield®

How long do anti-allergy mattresses last?

To maintain an allergy-friendly sleep environment, we recommend replacing your mattress every eight years. Over time mattresses can lose their support, affecting comfort and sleep quality. Dust mites, bacteria, and allergens also accumulate over the years, building up inside the mattress.

Regular cleaning, following the manufacturer’s guidelines, and using a protective anti-allergy mattress cover can extend your mattress’s lifespan.

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How to make your mattress allergy-friendly

With a few simple changes, you can create an allergy-friendly sleeping environment for a healthier, more restful night’s sleep.

Use an anti-allergy mattress and pillow protector

A high-quality, anti-allergy mattress protector and pillow protector acts as a barrier between allergens and your mattress. They can help to:

• Block dust mites, bacteria, and moisture
• Extend the lifespan of your mattress
• Reduce stains and marks on your mattress

Choose anti-allergy bedding

While all bedding is designed to be non-irritant, certain materials can be better suited for allergy sufferers.

Natural fabrics like cotton are great if you have chemical sensitivities, but they can trap more dust than polyester. Polyester bedding, which dries faster, creates a less hospitable environment for dust mites, making it a better choice for those with dust allergies.

Anti-allergy duvets and pillows, filled with specially treated hollowfibre, help combat allergens like dust mites. Latex, memory foam, and gel pillows can also reduce allergen buildup.

For extra protection, choose breathable pillow and duvet covers treated with anti-microbial technology. Additionally, higher thread count linen can reduce dust particle buildup, while moisture-wicking natural fabrics and fast-drying polyester help maintain a fresher, drier sleeping environment.

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Cleaning tips to keep your bedroom allergy-free

Maintaining a clean sleep environment is crucial for allergy relief, but it doesn’t have to be complicated. Simply staying on top of a cleaning routine can help you get a good night’s sleep.

Regularly wash bedding

Washing your bedding is a simple way to help reduce allergens. We advise washing your bedding at least once a week to eliminate dust mites and bacteria, but don’t forget your pillows and duvets. Be sure to follow manufacturer’s guidelines when it comes to washing pillows and duvets as some are dry-clean only.

If detergent triggers your allergies, opt for a fragrance-free or sensitive formula to prevent irritation.

Keep your mattress clean

Always refer to the manufacturer’s guidelines on cleaning your mattress, as not following this could lead to damage and void any guarantees you have. That being said, many mattresses benefit from regular gentle vacuuming to reduce dust and allergens. It’s also a good idea to let your mattress breathe each morning by pulling back the duvet for 20–30 minutes while you get ready. This helps it air out and stay fresh before you make the bed.

Maintain proper ventilation

Opening windows for at least 10 minutes a day can help to reduce humidity, which can create a breeding ground for dust mites and mould. If you are unable to open windows regularly, a dehumidifier is a great alternative.

Keep pets out of the bedroom

It can be tempting to let our pets sleep in our bedroom, but they carry allergens in their fur, which can settle in bedding and carpets. If you do allow your pet to sleep in your bedroom, be sure to wash your bedding more frequently.

Additional steps for an allergy-free sleep space

Here are some extra tips and tricks to help you keep your bedroom allergy-free.

Minimise clutter

Books, stuffed toys, and decorative cushions can collect dust. Keep surfaces clear and wipe them down frequently.

Use an air purifier

An air purifier with a HEPA filter can help remove airborne allergens such as dust, pet dander, and pollen. Just make sure the filter is regularly cleaned to keep it running efficiently and maintain good air quality. A clogged filter can reduce performance and circulate dust and allergens back into the air.

Avoid heavy curtains and upholstered furniture

Opt for washable blinds or lightweight curtains that can be cleaned regularly to prevent dust buildup. Choosing a wood or metal bed frame can also help to reduce allergens.

Avoid carpeted flooring

While jumping out of bed onto a plush carpet often feels warmer, hardwood or laminate floors are easier to clean and don’t trap dust in the same way as carpet, so can reduce the amount of dust in a room. If you have carpet, a vacuum with a HEPA filter can help to minimise dust.

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Managing allergies doesn’t have to mean sleepless nights. Choosing the right anti-allergy mattress, using protective bedding, and maintaining a clean bedroom significantly reduces allergen exposure, improving sleep quality

If you’re struggling with allergies and want expert-backed sleep solutions, explore our anti-allergy mattress and bedding range.