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Allergens are bad news for sleep because they cause upper airway irritation, giving you a stuffy nose and increasing the likelihood of snoring. These microscopic particles can significantly disrupt your sleep quality, leading to restless nights and daytime fatigue.

When we think about pollution, most think about traffic smog and the pollutants blowing out of industrial chimneys. However, few of us think about indoor air pollution and allergens' role in our health. The air inside our homes can be up to five times more polluted than outdoor air, making it a critical factor in our overall wellbeing and sleep quality.

Indoor air pollution contributes to health problems like upper airway irritation and can exacerbate respiratory illnesses. Appliances, cleaning products, and even our pets affect indoor air quality in ways that are detrimental to our health. The accumulation of these pollutants can create a toxic environment that significantly impacts our ability to breathe easily and rest peacefully.

This article explores the common allergens that can keep you awake – and some sources will likely surprise you. Understanding these hidden threats is the first step toward creating a healthier sleep environment and ensuring better quality rest.

Let's jump in!

Pets

Let's start with the most significant allergen of them all – pets. Our beloved furry friends can be a major source of allergens that affect our sleep quality and overall health.

You can be allergic to an animal's skin cells, hair, urine, or saliva, giving you a trio of potential allergen sources. These allergens can become airborne and settle on various surfaces throughout your home, making them particularly challenging to eliminate completely. Even regular cleaning may not be enough to remove all traces of pet allergens.

Hypoallergenic dogs and cats can still trigger allergies in people sensitive to fine hairs. Even if you aren't allergic, per se, hair and dander can still irritate your airway, making you sneeze and cough and get through packets of tissues. The myth of truly hypoallergenic pets is just that – a myth. While some breeds may produce fewer allergens, no pet is completely allergen-free.

We recommend kicking your pets out of your bedroom for good – it's the only way to ensure they don't impact your sleep. This might seem harsh, but creating a pet-free sanctuary in your bedroom can significantly improve your sleep quality and reduce allergy symptoms.

Dust mites

They are too small to see without a microscope. These microscopic creatures are present in nearly every home, regardless of how thorough your cleaning routine might be.

No matter how clean your home is, it probably has dust mites! These tiny creatures are incredibly resilient and can thrive in even the most well-maintained environments.

Dust mites are too small to see without a microscope, eating the skin cells shed by people and pets. They thrive in warm, humid environments and love mattresses, soft toys, bedding, dirty laundry, sofas, cushions, and rugs. The average mattress can house millions of dust mites, making your bed a potential hotspot for allergen exposure during sleep.

We are allergic to the proteins in dust mite feces and decaying dust mite bodies, so an infestation can make us very poorly. These allergic reactions can range from mild irritation to severe respiratory problems, particularly in individuals with asthma or other respiratory conditions.

Cleaning products

In our efforts to clean, we can reach for the wrong stuff. Many conventional cleaning products contain harsh chemicals that can worsen indoor air quality and trigger allergic reactions.

Products containing ammonia, bleach, D-limonene, triclosan, and sodium lauryl sulfate (SLS) can all make you sneeze and bring you out in a rash. It's best to keep these far away from your bedroom and use all-natural cleaning products.

These chemicals can linger in the air and on surfaces long after cleaning, continuing to affect your respiratory system throughout the night.

A prevalent source of sneezing fits is fragranced odor neutralizers, which often contain chemicals that can irritate the nasal cavity. These products may mask unpleasant smells, but they introduce new chemicals into your environment that can be just as harmful, if not more so, than the odours they're meant to eliminate.

Moulds

Do you have mould? Leaving it could threaten your life. Mould growth in homes is a serious health concern that requires immediate attention.

Moulds produce allergens, irritants, and, sometimes, toxic substances. They can give you a runny nose, bring you out in rashes, cause asthma attacks, and trigger respiratory decline in people with weakened immune systems. Some types of mould can produce mycotoxins, which are particularly dangerous and can lead to severe health complications if exposure continues over time.

This common household issue not only compromises the structural integrity of your home but also poses significant health risks to its occupants. If you have dampness and mould in your living space, scientific research has consistently shown that you're at a substantially higher risk of developing or exacerbating respiratory problems, allergies, and asthma conditions.

These health issues can become particularly problematic during sleep hours when exposure is prolonged.

The presence of mould is invariably linked to underlying dampness issues, making it crucial to address the root cause before attempting to tackle the visible mould growth.

For comprehensive guidance on managing this issue, we recommend consulting this detailed article from Which?

This resource provides expert advice on identifying dampness sources and implementing effective solutions to protect your home and health.

Steps to Address Mould Issues with Your Landlord

If the issue persists, you may be able to break your lease, withhold rent, or sue for damages, depending on local laws.

Document the Problem

Take clear photos and videos of the mold growth.

Keep records of any health issues or damage caused by the mold.

Note any communication with your landlord regarding the issue.

Notify Your Landlord in Writing

Send an email or letter describing the problem.

Request an inspection and necessary repairs.

Give a reasonable deadline for them to respond.

Check Local Tenant Rights & Laws

Many places have laws requiring landlords to maintain safe, habitable living conditions.

Some jurisdictions classify mold as a violation of health or housing codes.

Report to Local Authorities

If your landlord ignores the issue, you can report them to:

Local health or housing department

Environmental protection agencies

Tenants' rights organisations

Seek Legal Action if Necessary

Feather/down bedding

Your luxurious feather/down bedding might be the hidden culprit behind your unexplained health symptoms, potentially compromising your sleep quality and overall wellbeing.

The symptoms of a feather allergy can be particularly distressing and wide-ranging, including persistently itchy and watery eyes, chronic runny nose, uncomfortable nasal itching, widespread skin irritation, and frequent episodes of sneezing that can significantly disrupt your sleep patterns.

Down and feather materials, while natural, contain specific proteins that act as allergens; although most individuals tolerate these materials well, some people exhibit heightened sensitivity that can lead to severe allergic responses.

If you notice that your feather bedding is negatively impacting your sleep quality or causing any of these symptoms, it's advisable to consider transitioning to high-quality microfibre bedding alternatives.

Modern microfibre technology has advanced significantly, successfully replicating the luxurious feel and comfort of natural down while offering the significant advantage of being 100% hypoallergenic, making it an excellent choice for sensitive individuals.

Indoor plants

Spathiphyllum wallisii, commonly known as the Peace Lily, showcasing its distinctive white flowers and glossy leaves. While aesthetically pleasing, this popular houseplant can cause contact dermatitis in individuals with sensitive skin, requiring careful handling and placement within the home.

Several common indoor plant species have been scientifically documented to trigger allergic reactions, with varying degrees of severity:

• Waxplant (Hoya): Known to induce rhinitis, pronounced eye redness, persistent coughing fits, and asthmatic episodes in sensitive individuals
• Hoya carnosa: Particularly associated with allergic rhino-conjunctivitis and asthma attacks, requiring careful consideration before introduction into living spaces
• Ferns (various species): Frequently linked to respiratory tract reactions, which can range from mild irritation to more severe responses
• Philodendron species: Common triggers for red eyes, sneezing fits, contact dermatitis, and various skin reactions
• Spathiphyllum wallisii (Peace Lily): Associated with multiple symptoms including persistent runny nose, respiratory tract inflammation, contact allergies, and severe contact dermatitis in susceptible individuals

Given these potential health risks, we strongly advise against keeping these plants in your home, particularly if you have young children or pets who might come into direct contact with them. The risk of adverse reactions is simply not worth the aesthetic benefits these plants provide.

What are the tell-tale signs of indoor allergies?

Indoor allergies present a unique challenge because they typically affect sufferers throughout the year, unlike seasonal allergies. This persistent exposure occurs because we spend significant time in our homes, making it crucial to identify and address potential allergen sources.

If you notice that your allergy symptoms are most pronounced when you're at home and tend to improve when you're in other environments, this strongly suggests that something within your living space is triggering your allergic responses.

To combat these issues, we recommend implementing a thorough cleaning regime in your bedroom, starting with a comprehensive top-to-bottom approach.

This should include moving all furniture to clean underneath and behind, performing detailed vacuuming with a HEPA-filter equipped vacuum cleaner, meticulously dusting all surfaces, and treating areas with natural, non-toxic cleaning products that won't introduce additional irritants into your environment.

How a Dehumidifier Helps Reduce Allergens & Mold

Improves Air Quality – Lower humidity reduces musty odors and airborne allergens, creating a cleaner and fresher breathing space.

Controls Humidity Levels – Mold and dust mites thrive in high humidity (above 50%). A dehumidifier keeps moisture levels between 30-50%, creating an inhospitable environment for them.

Reduces Mold Growth – Mold spores need moisture to grow. By maintaining lower humidity, a dehumidifier prevents mold from developing on walls, ceilings, and bedding.

Minimises Dust Mites – Dust mites absorb moisture from the air to survive. A drier environment reduces their population, helping with allergies and respiratory discomfort.

Related pages

• How Sleep is a Powerful Weapon Against The Flu
• 8 Common Reasons For Children Struggling to Sleep