It’s that time of year when seasonal allergies are in full effect. Some allergy culprits are found all year long (like pet dander and dust), but spring can be especially brutal because there’s also pollen to deal with. On top of that, your windows may be open more than they are in cold weather, allowing more potential allergens inside.
If you find yourself battling allergy symptoms while you sleep, allergists say it could come down to a big red flag many people don’t think about. Knowing about it and taking action can help you sleep a whole lot easier.
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The Unexpected Bedroom Basic That Makes Allergies Worse
When was the last time you washed your pillows? Not your pillowcases (although that’s important too), but your actual pillows? If you can’t remember, it could be exacerbating your allergy symptoms. “Pillows are a classic reservoir for dust mites, which are a common perennial allergen,” says Dr. Robert Zemble, MD, Chief of the Division of Allergy at Lehigh Valley Health Network, part of Jefferson Health.
Related: The #1 Unexpected Sign of Seasonal Allergies Most People Miss, According to Allergists
Dr. Purvi Parikh, MD,an allergist with Allergy & Asthma Network, also says that unwashed pillows can trigger allergy symptoms. “[Unwashed] pillows can be covered with dust mites, mold, pet dander and even pollen this time of year, if you don’t shower when you come home. All of this can trigger allergies. Not to mention the pillow can have bacteria, fungi and other debris and particles that can make you sick or exacerbate allergies by adding to the inflammation,” she says. Not exactly something you want to lay your head on for eight hours a night now that you think about it, right?
Both Dr. Zemble and Dr. Parikh say that down pillows can be especially bothersome to people with allergies because many people are allergic to feathers. Dr. Parikh says that the feathers themselves are also prone to collecting dust and dust mites.
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However, any type of pillow can cause allergy symptoms if they aren’t regularly washed. “Pillows with both natural and synthetic fibers can harbor debris and allergens like dust mites, pollen, mold and animal dander, which can collect over time if not washed,” says Dr. Anjuli Mehrotra, MD,an allergist and adjunct clinical instructor at Stanford Hospitals and Clinics.
How Often You Should Wash Your Pillows—and How To Do It
All three allergists say that pillows should be washed every three to six months if you suffer from allergies. Dr. Mehrotra adds that she recommends replacing them completely every few years too.
“I also recommend using dust mite covers for pillows, which are covers that go fully around the pillow and zip closed. These can help specifically with dust mite allergies. Pillow covers and dust mite covers should be washed weekly in hot water, along with bed linens,” she says.
In addition to using dust mite impermeable covers on your pillows, Dr. Zemble recommends washing sheets and pillowcases in hot water once a week.
If you’ve never thought about washing your pillows before, you’re probably wondering how to do it. While it’s always best to read your pillows’ care tags (or check the company website for tips if the tag has faded and you can’t read it), Dr. Mehrotra says it’s generally best to wash them in hot water to help remove dust mites and other debris. Some pillows may be able to go in the washing machine while others need to be washed by hand.
“It is also recommended to dry them in the dryer on high heat. Some pillow types are not amenable to washing like this, so it’s best to consult the care tag on the pillow, but using heat is best to remove the allergens,” Dr. Mehrotra says.
What else can you do to make your bedroom a place where you can sleep easier? Dr. Mehrotra recommends dust mite covers for the mattresses as well. Mattresses can also harbor a large amount of dust mite allergens, which can contribute to year-round allergies.
All three allergists say that having an air purifier in your room can also be useful to reduce exposure to animal dander and pollen in the bedroom, though they are not particularly useful for dust mite allergies. (Hey Dewy sells ones that come in different sizes and aren’t a complete eyesore.)
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If pollen is one of your allergy triggers, Dr. Mehrotra recommends keeping your bedroom windows closed. If being around animals gets you sneezing, Dr. Zemble says to keep pets out of the bedroom. “In general, a bedroom with flooring rather than carpeting will be less allergenic,” he adds.
With all these practices in place, your bedroom will become a place of rest, not one that sets off your symptoms. “Your bedroom is the most important place to keep allergy-free because you spend at least eight hours there at a time,” Dr. Parikh says. If you want to sleep easy, having clean pillows is key.
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Sources
- Dr. Robert Zemble, MD, Chief of the Division of Allergy at Lehigh Valley Health Network, part of Jefferson Health
- Dr. Purvi Parikh, MD,allergist with Allergy & Asthma Network
- Dr. Anjuli Mehrotra, MD, allergist and adjunct clinical instructor at Stanford Hospitals and Clinics