This week at Goodful, we're talking sleep — why it matters, how to get more, and ways to make it better. You can find more Slumber Party posts here.
If you suffer from allergies, you probably don't need me to tell you that they can make it difficult to sleep.
Coughing, sneezing, wheezing, and snoring can keep you from snoozing soundly. While you probably can't get rid of your allergies, keeping your home free of dust, dander, mold, and mildew can help decrease their impact at night.
Here are a few simple ways to prevent your allergies from keeping you up at night:
1. Wash your bedding in hot water once a week to kill off and remove dust mites and other allergens.
Mayo Clinic recommends washing all of your bedding — your sheets, blankets, pillowcases, and bedcovers — in water that's at least 130 degrees. If that's not possible, 15 minutes in the dryer on high heat should do the trick!
2. Keep pets out of the bedroom so you keep the dander down to a minimum while you sleep.
As tempting as it is to snuggle up with your dog or cat, doing so is sure to set off allergies that can make it hard to get some shut-eye. Keep them out of the bedroom at all times if possible so you're bedroom is totally clear of any hair. If it's too late for an old dog to learn new tricks, at least give them regular baths and brush their fur to keep them from shedding too much and to clean off any pollen they might collect outside.
3. Regularly dry out humid rooms, like your bathroom, to prevent a buildup of mold.
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You want every room in your home to stay at an even 50% humidity. Bathrooms are a prime breeding ground for mold, so turn the exhaust fan on every time you shower. If you don't have one, leave the window cracked, or set up a dehumidifier.
4. And clean any mold that does appear with a solution of one cup of bleach and one cup of water.
The CDC recommends eliminating mold on hard surfaces with this bleach solution. As always, open the windows while you clean, avoid mixing the bleach with anything other than water, and always wear rubber gloves.
5. Put your pillows and mattresses inside dust-proof covers.
6. Leave your shoes at the front door so you aren't tracking in pollen.
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Especially when damp, shoes and clothing are a perfect conduit for pollen. While you can't totally strip down before walking into the house (I mean you can, I won't judge), wiping your feet off on the welcome mat and leaving your shoes in the foyer or entryway can make a big difference. Added bonus: Your floors won't get dirty quite as quickly!
7. Opt for low-pile rugs, as they're easier to clean and don't accumulate as many allergens.
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Thick, plushy rugs look cute and feel fantastic, but they're ridiculously annoying to clean and collect dust, dirt, and pollen. In any case, you want to make sure you're vacuuming weekly and cleaning them every few months.
8. Use a slightly damp mop or rag to clean up dust when it appears in your home, so you aren't kicking it up into the air.
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In Home Comforts: The Art and Science of Keeping House, Cheryl Mendelson writes that vacuuming and using a slightly damp dust mop or cloth are the best ways to dust surfaces. Other methods run the risk of scratching delicate surfaces or simply flinging the dust into the air.
9. And clean your humidifier or diffuser every three days to stop it from breeding mold and bacteria.
Have you ever opened your humidifier to refill it and found mold? It's not fun. The EPA says that moldy humidifiers can cause lung inflammation. Wipe it dry after every use, always refill it with fresh water, and clean it with dish soap after every third use.
By the way, if you've been having trouble sleeping and it's not going away, it's definitely worth checking with your doctor. Many things can cause insomnia, from stress to certain disorders, and your doctor will best be able to help you figure out what's going on so you can get the sleep you need. In the meantime, you can always read more about insomnia here.
