Allergens in the Bedroom and How to Remove Them

What you may be allergic to in your bedroom

You spend roughly a third of your day in your bedroom, so whatever collects there tends to get breathed in for hours. The most common indoor triggers found in bedrooms are:

Dust mites. Microscopic creatures that feed on shed skin cells and live in mattresses, pillows, bedding and carpet. It is the proteins in their waste and body fragments that trigger symptoms, not the mites themselves biting.
Pet dander. Proteins from skin flakes, saliva and urine of cats, dogs and other furry animals. They cling to fabric and can stay in a room long after the pet has left.
Mold and mildew. Fungi that grow where it is damp, such as window frames, near humidifiers, or on damp carpet and walls.
Pollen. Carried in on clothes, hair and pets, or drifting in through open windows.

Other sources sometimes mentioned include cockroach droppings and stuffed toys. If you are not sure which of these affects you, an allergist can test for specific triggers.

Signs your bedroom may be triggering allergies

Dust, dander and mite allergy often look like a cold that never quite goes away. Common signs include sneezing, a runny or blocked nose, itchy or watery eyes, an itchy throat, and coughing. In people with asthma, indoor allergens can contribute to wheezing or chest tightness. If symptoms are worse at night or first thing in the morning, or improve when you spend time away from home, the bedroom is a reasonable place to start looking. These symptoms overlap with colds and other conditions, so they are not a diagnosis on their own.

Start with the bed

The bed is usually the biggest reservoir of mites and dander, so it is the best first step.

Use zippered, allergen-proof covers on the mattress, box spring and pillows. The Asthma and Allergy Foundation of America describes these covers as very effective at limiting contact with dust mites.
Wash bedding weekly in hot water. Mayo Clinic and AAFA both suggest water of at least 130 F (54 C) for sheets, pillowcases and washable blankets, followed by a hot dryer cycle. Check care labels first, since not every fabric tolerates that temperature.
Choose washable bedding. Mayo Clinic suggests replacing wool or feather bedding with synthetic materials if they trigger symptoms, and washing or covering comforters.
Limit stuffed toys on the bed. Wash them in hot water if the label allows, or keep a few in a closed bin.

Cut down on dust-collecting clutter

This is where organizing helps directly. Every open shelf, tabletop ornament, stack of magazines and pile of clothes is a surface where dust settles and is stirred up again when you move things. Mayo Clinic recommends removing items that collect dust, such as knickknacks, books and magazines, and storing toys in plastic bins.

Move books and decor into closed cabinets or a closet, or reduce them.
Use lidded bins or drawers rather than open baskets for toys, spare linens and seasonal items.
Keep the floor under the bed clear enough to vacuum, or use closed, low-profile storage boxes so dust does not build up behind them.
Keep worn clothes off chairs and floors and in a hamper with a lid.
Clear nightstands to a lamp and a few essentials so they are quick to wipe.

Floors, window coverings and furniture

Flooring. Hard floors with washable rugs are generally easier on allergies than wall-to-wall carpet. If you keep carpet, low-pile is preferable to high-pile, and vacuuming weekly with a HEPA-filter vacuum is recommended by Mayo Clinic.
Curtains and blinds. Washable curtains in plain cotton or synthetic fabric, or washable roller shades, are easier to keep clean than heavy drapes or horizontal blinds.
Furniture. Smooth surfaces such as wood, metal, plastic or leather wipe clean more easily than upholstered chairs and overstuffed pieces.

Pets in the bedroom

If you are allergic to your pet, keeping animals out of the bedroom is a commonly recommended step, so that the room where you sleep stays as low in dander as possible. Mayo Clinic also notes that regular bathing may reduce the dander pets shed. If a pet does sleep in your room, washing its bedding often and using washable covers on your own bed can help. Dander can take a while to clear out of fabrics, so improvement may be gradual.

Humidity and mold

Dust mites and mold both do better in damp air. AAFA notes that reducing humidity decreases dust mite and mold growth. Practical steps include:

Using air conditioning or a dehumidifier if your home tends to be damp, and following the manufacturer’s directions for emptying and cleaning it.
Wiping condensation and any mold from window frames and sills.
Keeping furniture a little away from exterior walls so air can move.
Fixing leaks promptly. Large or recurring mold problems may need a professional.

A musty or sharp smell in a bedroom can sometimes point to moisture. Our article on why a bedroom might smell like pee covers how mold can mimic other odors.

Pollen and open windows

During pollen season, keeping windows closed and using air conditioning (on recirculate, if available) can reduce the pollen that gets in. Showering and changing clothes before bed, and not drying bedding outdoors during high-pollen days, are other common suggestions.

A cleaning routine that stirs up less dust

For a wider routine across the whole home, see the importance of housekeeping at home.

Dust with a damp or microfiber cloth rather than a dry duster, which tends to spread dust.
Vacuum once or twice a week, ideally with a sealed-system or HEPA-filter vacuum, since a poor-quality vacuum can blow fine particles back into the air.
Clean from top to bottom, and consider leaving the room for a while after vacuuming if you are sensitive.
Wipe hard floors rather than sweeping dry.

Do air purifiers help?

Air cleaners might help, but AAFA states that the best approach is to remove the sources of allergens and irritants first. Surface allergens in bedding and carpet are not fully addressed by an air purifier. Still, a HEPA-type purifier can be a useful addition for some people. If you decide to use one, where you put it matters; see our guide to air purifier placement in the bedroom.

A simple order to tackle it in

Cover the mattress, box spring and pillows, and start weekly hot washing.
Clear surfaces and move clutter into closed storage.
Deal with flooring, curtains and upholstered pieces over time.
Address humidity and any visible mold.
Decide whether pets should sleep elsewhere.
Add a purifier if you still want extra help.

When to talk to a doctor

See a doctor or allergist if symptoms are persistent, interfere with sleep, or involve wheezing or shortness of breath. They can help identify your actual triggers and discuss treatment options, which cleaning alone may not replace.

FAQ

How do I get rid of dust mites?

You cannot remove them entirely, but you can reduce them. Encase the mattress and pillows, wash bedding weekly in hot water, keep humidity down, reduce carpet and fabric clutter, and vacuum regularly with a HEPA-filter vacuum.

How do I get rid of allergens in the rest of the home?

The same principles apply: reduce clutter and soft surfaces, control moisture, clean regularly, and keep pets out of rooms where you sleep. Mayo Clinic offers room-by-room suggestions for living rooms, kitchens and bathrooms as well.

Are allergy symptoms from dust and dander always allergies?

Not necessarily. Irritation from dust, strong odors or dry air can cause similar symptoms. A healthcare professional can help tell the difference.