By Bettyjoe Cooper

If you find yourself waking up with a stuffy nose, irritated eyes or unexplained sneezing, you may wonder what’s making you feel sick. Some dismiss it as being ‘sinus problems’ and struggle along with the symptoms.

Could it be the down feathers in your pillow? Or the material your sheets are made of? Something else? Well, it appears that dust mites are often behind this morning misery.

Dust mites love bedding, whether it contains feathers or a man-made material. The moisture from your breathing creates a natural habitat in your sheets and pillows for these microscopic critters. A pillow can double in weight in 18 months due to a buildup of these allergens. We generally spend about a third of our life with our heads on our pillows, that’s a long time with these unwanted bedfellows.

Not everyone is allergic to dust mites. For those that are, the symptoms can include nasal congestion, coughing, shortness of breath, wheezing and headaches. They can also be a common cause of asthma in children. It’s worth asking your doctor for an allergy test if you believe you are having a reaction.

It’s almost impossible for your home to be dust mite free but there are steps you can take to reduce their presence. If you are struggling with some of the symptoms mentioned here, it’s time to take steps to rid your bedroom of allergens and other irritants. Here are a few tips:

Regulate humidity

The ideal humidity level is between 30 and 50 per cent. Use a hygrometer to check the humidity level in your bedroom. They are available at leading drugstores or online for less than $20. In our climate, we are more prone to high humidity levels. A dehumidifier will reduce the amount of moisture in the air and can set you back about the price of a small refrigerator. Keep the bedroom windows closed during the pollen season (for the Bahamas this can mean Spring all the way through Fall). Instead, use air-conditioning during pollen season. Check the weather websites for allergy reports.

Vacuum

Use a vacuum with a HEPA filter to clean your bedroom floor at least weekly. If you have rugs or pets, consider vacuuming more often. Take care to clean the areas often overlooked that are dust prone, such as under the bed. If you do have carpets, consider replacing them with tiles or other hard surface such as laminate flooring and use washable area rugs.

Protect your bedding

Wash sheets and pillowcases in hot water (130° F) once a week and dry them in a hot dryer; do the same for your duvet cover every other week. Don’t let pets lie on or sleep in your bed. Consider barring them from the bedroom altogether!

Use a mattress protector such as the Encase OmniPhase. Malouf, a manufacturer of a range of protectors, states: “The Encase Omniphase mattress protector delivers six-sided protection and a cool, dry sleep environment. Patented and lab-certified technologies completely block bed bugs, liquids, allergens and dust mites. Omniphase phase changing fabric absorbs and releases heat to create a cooler sleep surface, while Tencel® fibers wick away moisture.”

Shower

Rinse off so you don’t bring pollen or other allergens into bed with you, especially if you have been outside. If you wash your hair before bedtime, make sure that it is completely dry. Any residual moisture can promote mold growth in your pillow. It is also possible to buy a pillow protector that offers the same benefits as a mattress protector.

Declutter

Books, papers, lotions, and trinkets on your night stand are dust magnets. At the very least put them in another room, one that nobody sleeps in! Throws are another haven for dust mites and they often end up on the floor, adding to the problem.

Heavy curtains are dust traps too! Replace them with washable cotton curtains or blinds instead. If you must use heavy curtains, wash them in hot water (130° F) on a regular basis. Also, wipe window frames and glass to prevent mold and mildew from growing.

Filter

Use a disposable high-efficiency filter in your air-conditioning system that’s rated MERV 11 or 12 (this rating means that the holes in the filter that allow air to pass through are smaller and trap pollutants better). Change the filter every three months (or as often as the filter label recommends), and during the summer, leave your air conditioner on “fan” mode so pollutants such as pollen don’t get trapped indoors. If that’s not enough, on top of that, you can also use a HEPA Air Cleaner in the bedroom.

The bedroom is the one place we spend most of our time, so it’s smart to make it an allergy-free zone. That way, you can breathe easier and avoid letting allergies affect your sleep.

• Bettyjoe Cooper is a self-published author and the founder of Brand New Mattress Co, a retailer of bedding products located in the Hummingbird Plaza, Coral Harbour Road, Nassau. Call 698-4609 for more information.