Someone who has allergies knows how irritating it can be to try to get some sleep, and your allergy symptoms are worse at night. Nasal congestion is one symptom that can impair breathing and make it difficult to get to sleep and stay asleep.

Quality sleep is very important for our overall well-being but allergies can prevent you from getting enough sleep. If you find yourself sneezing, coughing, or feeling congested at night due to allergies, don't worry; there are steps you can take to improve your sleep quality. Here's a simple guide on how to sleep better if you have allergies at night:

Keep Your Bedroom Clean

If you are someone with allergies, a clean bedroom is a must for you. Try to regularly dust and vacuum your bedroom to get rid of any dust mites, pet dander, and pollen. Make it a habit to wash your bedding, including sheets, pillowcases, and blankets, in hot water once a week to kill dust mites.

Most people don’t wash their pillowcases every week, which can lead to allergies. It is important consider using allergen-proof covers on your pillows and mattress to prevent dust mites from settling in. A bamboo pillow will be the best option for people with allergies, as it naturally repels dust mites, mold, and mildew, resulting in improved breathing and skin comfort.

Maintain Optimal Humidity Levels

Keep the humidity in your bedroom between 30% to 50% to discourage the growth of mold and dust mites. Use a dehumidifier to reduce moisture levels if necessary, especially in damp areas like basements.

While humidifiers can be helpful with dry sinuses, they can additionally increase other allergy symptoms at night. Also, if you neglect to clean or replace the humidifier's filter, mold spores could be released into the air.

Choose Allergy-Friendly Bedding

Unlike traditional pillows, consider using hypoallergenic pillows and comforters that do not accumulate dust and bacteria. Bamboo pillows filled with materials like down alternative or memory foam could be the perfect choice for you. Look for bedding labeled as "allergy-proof" or "anti-allergen" to minimize exposure to allergens.

Keep Pets Out of the Bedroom

As much as we love cuddling up in bed with our pets, pet dander can trigger allergies at night. One of the most frequent causes of indoor allergies is pet dander. To help cut down on the quantity of pet dander in your bedroom, keep your pets out of there—especially off of your bed.

Additionally, you want to make sure that your pets aren't slinking into your unoccupied bed throughout the day in search of a comfortable place to sleep. To lessen pet allergens on your bed, think about installing pet gates or keeping bedroom doors closed.

Use Air Purifiers and Filters

Air purifiers can help allergy sufferers and non-allergists sleep better. They help with removing common household allergens from the air in your bedroom, such as mold, dust mites, pet dander, and even outside-introduced pollen. You can invest in a high-quality air purifier with a HEPA filter to trap airborne allergens like pollen, dust, and pet dander.

Try Nasal Irrigation or Saline Sprays

You can use nasal irrigation or slaine sprays if you have allergy triggered at night. Nasal irrigation with a saline solution can help flush out allergens and clear nasal passages before bedtime. Saline nasal sprays provide relief from nasal congestion and can be used as needed throughout the night.

Consult with an Allergist

Speaking of your doctor, depending on the kind of allergies you have, they can go over various treatment choices with you. Relief can be obtained through prescription drugs, over-the-counter treatments, and lifestyle modifications.


You're not only affected by allergies during the day, but they can also make it difficult to get quality sleep at night as a result of their symptoms. You can get the sleep you need by limiting allergy symptoms and keeping irritants out of the bedroom.

Sleepsia Bamboo Pillow is the most affordable hypoallergenic pillow option available in the market. The viscose fabric used to make these bamboo pillows has natural hypoallergenic properties that lessen allergy reactions. Because of their non-absorptive qualities, dirt cannot be absorbed, which inhibits the growth of dust mites—a common source of severe allergies and asthma attacks.