For the estimated 4.6 million Australians who suffer from allergic rhinitis and the many more affected by asthma and other allergic conditions, the bedroom can be either a sanctuary or a source of ongoing discomfort. We spend approximately one-third of our lives in the bedroom, making it one of the most important environments to optimise for allergy sufferers.
This guide provides practical, evidence-based strategies for reducing allergens in your bedroom and creating a sleep environment that supports rather than compromises your respiratory health.
Understanding Bedroom Allergens
Before implementing solutions, it helps to understand what you're fighting against. The bedroom harbors several common allergens that can trigger symptoms during sleep and throughout the day.
Dust Mites: The Primary Culprit
Dust mites are microscopic creatures that thrive in warm, humid environments and feed on dead skin cells—making your mattress, pillows, and bedding their ideal habitat. It's not the mites themselves that trigger allergic reactions, but their waste particles, which are small enough to become airborne and inhaled.
A typical used mattress may contain anywhere from 100,000 to 10 million dust mites. These numbers sound alarming, but the good news is that dust mite populations can be significantly reduced with proper interventions.
Pet Dander
If pets have any access to your bedroom—even occasionally—pet dander is likely present. These tiny flakes of skin shed by cats, dogs, and other animals are lightweight and can remain airborne for extended periods, settling on all surfaces including bedding.
Mould Spores
In humid climates or poorly ventilated bedrooms, mould can develop on walls, in carpets, and even within mattresses. Australian coastal regions are particularly susceptible due to higher humidity levels.
The average person sheds approximately 1.5 grams of skin daily—enough to feed one million dust mites. Regular washing and barrier protection significantly reduces the food supply available to these microscopic creatures.
The Foundation: Mattress and Pillow Protection
Your mattress and pillows represent the largest reservoirs of dust mites in most bedrooms. Creating effective barriers around these items is the single most impactful step you can take.
Choosing Hypoallergenic Mattress Protectors
Look for mattress protectors specifically designed to block allergens. Effective options should have a pore size small enough to prevent dust mite passage—generally below 10 microns. Many waterproof protectors with membrane barriers naturally meet this requirement, providing both liquid and allergen protection.
Products approved by the National Asthma Council Australia's Sensitive Choice program have been independently verified to be suitable for people with asthma and allergies, providing an extra layer of confidence in your selection.
Encasing Pillows
Don't overlook pillow protection. Pillows are pressed directly against your face for hours each night, making them a particularly concerning allergen source. Use pillow protectors with the same allergen-blocking capabilities as your mattress protector, and consider replacing pillows every 1-2 years.
Complete Encasement Works Best
For maximum effectiveness, encase your mattress, pillows, and if possible, your doona in allergen-blocking covers. This creates a comprehensive barrier system that significantly reduces your exposure to dust mite allergens during sleep.
Bedding Management Strategies
Beyond protective barriers, how you manage your bedding significantly impacts allergen levels.
Washing Temperature Matters
Dust mites are killed at temperatures above 55°C, so washing bedding in hot water is essential for allergy sufferers. Wash all bedding—sheets, pillowcases, and washable mattress protectors—weekly in water at 60°C or higher when fabric care instructions permit.
For items that can't be washed in hot water, consider adding eucalyptus oil to your wash. Australian research has shown that eucalyptus oil can kill dust mites even at lower washing temperatures.
Drying and Sunlight
After washing, tumble dry on high heat when possible, or hang bedding in direct sunlight. UV radiation has natural sanitising properties and can help kill any remaining mites. Australian sunshine is particularly effective for this purpose during our summer months.
Material Choices
Choose bedding materials that are easy to wash regularly. Natural fibres like cotton are generally preferable to synthetics, which can generate static electricity that attracts and holds allergens. Organic options eliminate concerns about chemical treatments that might irritate sensitive individuals.
- Organic Cotton: Chemical-free, breathable, easy to wash
- Bamboo: Naturally antimicrobial, moisture-wicking
- Tencel (Lyocell): Smooth fibres resist dust accumulation
- Silk: Naturally repels dust mites (higher maintenance)
Controlling Bedroom Humidity
Dust mites thrive in humidity levels above 50%. Controlling bedroom humidity is one of the most effective ways to reduce mite populations and prevent mould growth.
Ventilation
Open windows when weather permits to improve air circulation. In humid climates or during wet seasons, use air conditioning or a dedicated dehumidifier to maintain humidity below 50%. Many modern air conditioners have dehumidifying functions that work even without cooling.
Reducing Moisture Sources
Avoid drying clothes in the bedroom, which adds significant moisture to the air. If you have an ensuite bathroom, use exhaust fans during and after showers to prevent moisture migrating into the sleeping area.
Flooring and Surface Considerations
Carpets are significant allergen reservoirs, trapping dust mites, pet dander, and other particles that regular vacuuming struggles to remove completely.
The Case for Hard Flooring
If you're renovating or have the option, hard flooring (timber, tile, or quality laminate) in the bedroom dramatically reduces allergen accumulation. Hard floors can be effectively cleaned with regular mopping, removing allergens rather than just redistributing them.
If You Have Carpet
If removing carpet isn't feasible, vacuum at least twice weekly using a vacuum with a HEPA filter. HEPA filtration prevents captured particles from being expelled back into the room air. Consider professional steam cleaning annually, as the high temperatures kill dust mites.
Air Quality Improvements
Managing airborne allergens complements your bedding and surface strategies.
HEPA Air Purifiers
A quality HEPA air purifier can significantly reduce airborne allergens in the bedroom. Look for units sized appropriately for your room dimensions, and run them continuously for best results. Position the purifier away from corners to allow optimal air circulation.
Air Conditioning Maintenance
If your bedroom has air conditioning, clean or replace filters regularly according to manufacturer guidelines. Dirty filters can harbour and circulate allergens rather than removing them.
- Using fabric softeners (can irritate sensitivities and reduce fabric breathability)
- Allowing pets in the bedroom, even during the day
- Keeping windows closed during high pollen seasons without air filtration
- Storing items under the bed (creates dust-trapping spaces)
- Using heavily fragranced cleaning products
Decluttering for Health
A minimalist approach to bedroom furnishing reduces surfaces where allergens can accumulate. Consider removing or reducing:
- Upholstered furniture (opt for leather or wipeable alternatives)
- Heavy curtains (replace with blinds or washable curtains)
- Decorative pillows and throws that aren't regularly washed
- Books and magazines (paper attracts and holds dust)
- Stuffed toys (unless they're regularly washed)
Creating a Sustainable Routine
Allergy-proofing isn't a one-time project but an ongoing practice. The key is creating routines that are sustainable alongside your regular life demands.
Weekly washing of sheets and pillowcases, monthly vacuuming of the mattress surface, and quarterly deep cleaning create a manageable schedule that maintains low allergen levels without becoming overwhelming. Many allergy sufferers find that once they establish effective routines, their symptoms improve dramatically and the maintenance feels minimal compared to the quality of life improvement.
Start with the highest-impact changes—mattress and pillow encasements, weekly hot-water bedding washes, and humidity control—then gradually add additional strategies based on your specific sensitivities and lifestyle. With consistent effort, you can transform your bedroom into the restful, symptom-free sanctuary it should be.