For people living with asthma, consistently getting a good night’s sleep is an ongoing struggle. Because sleep is so essential to our physical and mental health, it’s important to cultivate good sleeping habits – focusing first and foremost on sleep hygiene – to help mitigate both day- and nighttime asthma symptoms and promote overall wellbeing. Here, we discuss some tips for creating a healthy sleeping environment, thereby improving the sleep of people living with asthma.
Remove Bedroom Allergens
While they may not be noticeable during the day, allergens such as dust mites, chemicals, and molds in the bedroom can trigger your asthma at night. For a productive sleep, reduce your exposure to these by keeping a routine for cleaning your sleeping environment. Regularly vacuuming the floor and dusting all surfaces, washing/changing bedclothes, and investing in dust-proof bedding, pillows, and mattresses are all great ways to remove these nighttime asthma triggers.
Avoid Scented Products
While using scented candles, incense, or air fresheners might seem like a good way to relax, the strong aromas from these products might actually be worsening your asthma symptoms at night. To ensure the best night’s sleep, make your bedroom a fragrance-free zone, and be sure to change your clothes before bed if you come into contact with any strongly scented products during the day.
Keep the Bedroom Pet-Free
Even if you are cleaning your space regularly, allowing your pets access to your bedroom will inevitably lead to pet dander and saliva in your sleeping area, which can trigger your asthma when you go to bed. If you have pets, consider keeping your bedroom door closed during the day and setting up a comfy sleeping space for them outside the bedroom at night to ensure your room is allergen-free. In addition, make sure to change your clothes just before getting into bed so that you’re not introducing pet dander into your bedding.
Keep Medication Within Arm’s Reach
While managing environmental allergens and other triggers may decrease the chances of a nighttime asthma attack, it doesn’t remove the possibility altogether. Keeping your asthma medicine next to your bed will allow you to treat a flare-up faster, meaning your symptoms will subside quicker and you’ll get back to sleep easier.
Invest in a Asthma-Friendly Bed and Mattress
The Therapeutic Range of mattresses at The Natural Sleep Company are made with natural materials to reduce allergy triggers. Natural, hypoallergenic materials like latex not only reduce your exposure to allergens, but they also regulate your body temperature and offer excellent orthopedic and lumbar support.
In addition to the hygiene of your mattress, an adjustable bed can also help to reduce the occurrence of nighttime asthma attacks. Because our bodies rest in a supine position, it is very common for asthma attacks to occur more often at night than during the day. With an adjustable bed, you can increase your upper-body elevation while sleeping without having to pile pillows behind you, keeping your back and neck supported while you slumber.
If you’re not proactive about keeping your bedroom free of allergens and other triggers, the bedroom can be an asthma nightmare. However, with the right materials, good cleaning habits, and proper planning you can eliminate the culprits and restore sweet dreams.