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Hidden dust traps in your bedroom could be waking you up at night and stopping you from falling asleep. That's the warning from a UK based allergy physician, who urges anyone experiencing ongoing nighttime disturbances to deep clean three specific dust-gathering items in their bedroom.
Because where dust goes, dust mites follow — and it’s these microscopic critters (or, more specifically, their waste) that cause the symptoms that make it difficult to stay asleep all night.
Key take-aways: At a glance
- Dust mite waste (proteins) becomes airborne, triggering nasal inflammation and "sleep-disordered breathing" like snoring or apnea.
- Symptoms peak at night because you are spending eight+ hours near your 'Dust Mite HQ' (your bedding and carpet).
- The 3 hidden dust traps are comforters and blankets that don't touch your skin but still harbor mites, under the bed (a haven for dust bunnies) where airflow is poor and skin cells collect, and throw cushions and soft toys.
- Wash bedding at 140°F (60°C) and use HEPA filters to trap microscopic allergens.
The hidden dust traps in your bedroom that are stealing your sleep
"House dust mites are small creatures that live off shed skin cells. As dust mites thrive in warm and humid environments, the bedroom is an ideal home for them," explains Dr. Kayode.
Although invisible to the naked eye, dust mites can be found anywhere where dust collects. Within the bedroom, that includes in clothing, carpets, bedding, soft furniture and soft toys.
Even if you regularly vacuum your floor and clean your nightstand, dust mites can still lurk and multiply wherever dead skin cells, pet dander, mold, and bacteria collect, as well as in areas of poor airflow, explains Dr. Kayode.
How dust could be causing your 3 a.m. wake-ups
Seasonal allergies, common cold... or a build up of bedroom dust? You might not have given much thought to the cause of your blocked nose, tickly cough and streaming eyes.
However, if these flu-like symptoms are waking you up at 3 a.m. and seem to have no sign of abating, a thriving dust mite population could be to blame.
“Allergies to airborne dust mites proteins can induce symptoms that include sneezing, a runny nose, a stuffy nose, nose itch, throat itch, cough, wheeze and red, watery eyes,” explains Dr. Kayode, a Consultant Allergist at Allergy Care London “These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep.”
These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep
Dr. Stephanie Kayode, Consultant Allergist
These unpleasant symptoms occur when proteins from dust mites droppings (yuck) become airborne. Once inhaled, they then trigger inflammation inside the nose. That's why your symptoms become worse at night, as you're spending upwards of eight hours in dust mite HQ — AKA, your bedroom.
"When the nasal lining is congested, it becomes harder for the air we breathe in through our noses to pass through, increasing the likelihood of snoring, sleep apnea (temporary pauses in breathing), and other sleep-disordered breathing," says Dr. Kayode.
The 3 bedroom dust traps to clean today
If a dust mite allergy is stopping you from sleeping, it's time to confront your dust mite population head on. That means deep cleaning areas of your bedroom where the critters are collecting.
"Exposure to high amounts of house dust mite can worsen allergy symptoms in those who are allergic," warns Dr. Kayode. Here's what you can clean today for better sleep tonight...
1. Hot wash your bedding
While you likely already wash your bed sheets regularly, less attention is often given to items of bedding that don't come into direct contact with your body — but still linger close to you while you sleep.
That includes blankets and comforters. Dr. Kayode recommends washing any of these items at a temperature of 140º Fahrenheit (60º Celsius) to kill off lingering dust mites. (We'd recommend double checking the care label first.)
When possible, air dry these items outside in direct sunlight. UV rays from the sun kills any lingering bacteria that could re-attract dust mites to them.
2. Vacuum your floor (especially under your bed)
Sure, you vacuum your floor regularly. But how often do you vacuum right underneath your bed? This overlooked area of your bedroom is where dust bunnies gather and dust mite populations thrive — and now it's time to kill them off.
First, pull everything out from underneath the bed (dust mites love clutter) and give everything a thorough vacuum. For items that belong under the bed, also give a wipe with a damp cloth.
Next pull your bed away from the wall (this will be a two-person job) and vacuum right underneath the frame paying close attention to any skirting boards or bed slats where dust mites could be hiding.
3. Wash any soft toys or throw cushions
Dust mites love surfaces that they can nestle deep within. Think a high-pile rug or fabric headboard. Your child's soft toys come under this category — and it could be stopping them from sleeping.
A regular machine wash at 140º Fahrenheit (60º Celsius) will help keep them dust-mite free. However, if a stuffed animal is not machine washable or too large for your machine, a thorough vacuum will suffice. Spot clean off any stains (again, dust mites love bacteria) and then place in direct sunshine to dry.
Like soft toys, scatter or throw cushions that sit on your bed for aesthetic reasons only and therefore rarely get washed are magnets for dust mites. Give them the same deep clean treatment as the soft toys, and make it a part of your regular cleaning routine.
Other expert-approved measures to kill off dust mites and improve your sleep
- Use a mattress protector and pillow encasement
"Using dust mite-proof barrier covers on bedding to completely encase mattresses, pillows, and duvets creates a barrier that reduces exposure to dust mite allergens," says Dr. Kayode. - Vacuum floors regularly
"Where possible, carpets should be removed, and floors vacuumed regularly," says the Consultant Allergist. "Carpets are good at trapping moisture and creating an environment that allows dust mites to thrive." - Invest in HEPA air purifier
"High-Efficiency Particulate Air (HEPA) purifiers are great at trapping airborne dust mite fragments," says Dr. Kayode. - Dust off surfaces regularly
"Taking steps to limit dust accumulation and tackle dust that has settled on surfaces, such as damp-wiping all surfaces, reducing clutter and getting rid of unnecessary soft furniture and soft toys, will reduce the dust mite allergen exposure," says Dr. Kayode. - Improve ventilation
Dust mites thrive in environments with high humidity, so increasing bedroom ventilation creates an inhospitable environment that will make it difficult for them to thrive.
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