What are the signs of poor sleep hygiene? Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene according to the National Sleep Foundation. Sleep disturbances are commonly reported by people with asthma, eczema and allergies. In 2017, AAFA conducted a research study called, “My Life With Asthma.” The survey found that people with severe uncontrolled asthma reported:
- 34% wake up every night
- 29% wake up at night several times per week
Nighttime itching and scratching cause lost sleep for many people with atopic dermatitis (eczema) as well. Adequate disease control through medical treatments is essential. Environmental interventions may also be needed to help improve sleep. Dust mite exposure is a common trigger for asthma, allergies and eczema. CERTIFIED asthma & allergy friendly® products are proven to reduce exposure to dust mites, meet standards for comfort and hold up to washing/ cleaning requirements.
Dust mites and mold – common indoor allergens – thrive in places that trap moisture: furniture, carpets and bedding. This can impact your ability to sleep. You can limit the growth of these allergens by taking some simple steps. Regular cleaning and using CERTIFIED asthma & allergy friendly® products will help trap and remove dust mites and prevent mold growth.
Protect and Clean Your Bed
- Replace pillows every two years. Use CERTIFIED pillows or zippered allergen protectors.
- Vacuum your mattress and box springs before covering them with CERTIFIED allergen-barrier covers. Replace your mattress every 10 years.
- Wash bedding weekly in hot, soapy water (130 F). Dry them on high.
- Leave your bed unmade to let it cool and air out. Warmth and moisture from your body encourage dust mite growth.
- No pets in the bedroom and never on the bed.
Improve Air Quality
- Change the air filters on your central furnace and/or air conditioning unit every three months. (CERTIFIED air filters and whole home air cleaners are available.)
- Use a CERTIFIED portable air cleaner in your bedroom.
- Keep windows closed during peak pollen times or during periods of high outdoor air pollution.
- Check your bedroom windows for condensation (water) during the winter. Remove any mold growth promptly.
- Use washable window treatments.
- Keep furniture away from walls, and check your closets regularly for mold growth.
- If you live in a wet climate, you may need a dehumidifier to keep the humidity levels below 50% in your room.
- Run a fan in your bathroom at least 15 to 20 minutes after showering.
Clean Your Bedroom Floors Weekly
- If possible, remove carpet to reduce dust mites. CERTIFIED floors are easy to clean and keep asthma triggers to a minimum during installation.
- Vacuum carpet weekly with a CERTIFIED vacuum. Have your carpets professionally cleaned by a CERTIFIED company regularly.
- Remove shoes and clutter.