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For many people with asthma, night-time can be the hardest part of the day. Waking up coughing, wheezing or feeling short of breath isn’t just ruining your sleep – it can be a sign that your asthma is unstable, and perhaps something in your sleep environment is triggering your symptoms.
Taking your preventer as prescribed and following your Asthma Action Plan are the most important steps in managing your asthma, but your bedroom itself can also play an important role – particularly when it comes to allergies. And considering we spend 7-9 hours a night in bed, the space where we sleep deserves attention.
Read on to find out why asthma can be worse at night, how to allergy-proof your bedroom, and what to look for in an asthma-friendly mattress and bedding.
Why is asthma worse at night?
Many people experience night-time asthma or allergy symptoms, including:
- coughing
- wheezing
- blocked or runny nose
- sneezing
- itchy eyes or skin
- trouble breathing
These can affect sleep quality and contribute to asthma and sleep problems or asthma and sleep deprivation. Having any asthma symptoms during night or on waking is a sign of poor asthma symptom control. If this sounds like you, see your doctor for an asthma review. It’s important to get your asthma stable and symptoms under control so you can avoid asthma attacks no matter what the time of day is.
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If you regularly wake up with these symptoms, it may be a sign that your sleeping environment is making your asthma or allergies worse. Several common triggers can make asthma worse at night, including:
- cooler air
- dust mites living in your mattress or bedding
- mould spores or pet dander in your bedroom
- sheets that have collected pollen while drying on an outside clothesline
- strong smells from a nearby ensuite like spray deodorant, perfume or cleaning products
- invisible pollutants from a gas kitchen or gas heater in your room
- poor air quality coming in windows
- other air pollutants in the room
Your mattress can make a difference
Most of us don’t think about what’s inside our mattress – but it can have an impact on asthma and allergies.
Mattresses can harbour:
- dust mites and mite allergens
- mould spores
- pet dander
- chemicals such as volatile organic compounds (VOCs)
VOCs are an indoor air pollutant. Exposure to VOCs at home has been linked to worsening asthma symptoms. Synthetic materials like polyurethane foam, commonly found in many mattresses (including memory foam), can emit VOCs through a process called off-gassing, sometimes for days or weeks.
If you’re looking for an asthma-friendly mattress, choosing products made from 100% natural materials may help reduce triggers in your sleep environment.
Natural latex does not contain synthetic components and therefore should not result in VOC off-gassing, though it may have a mild natural smell.
How to allergy-proof your bedroom
To begin allergy-proofing, you will need to figure out what your triggers are. It’s different for everyone!
Some might be obvious and you notice your symptoms come on directly after an event e.g. you start coughing as soon as your partner sprays their deodorant or perfume. You can then ask them to switch to a different one or avoid using it around you.
Others need a bit more detective work or ‘trial and error’ to figure out.
Here are a few tips to create a healthier bedroom, if you suspect dust mites or other allergens:
- Use an ‘allergen impermeable’ mattress protector or cover: This means a cover that completely covers and traps any existing dust mite allergens within it.
- Wash bedding regularly: Hot washing sheets, pillowcases and bed sheets for asthma can help reduce dust mites.
- Reduce soft furnishings: Soft items like cushions, soft toys and heavy curtains can trap allergens.
- Improve ventilation: Open windows when safe to do so and avoid dampness, which can promote dust mites and mould.
While this might not entirely allergy-proof your room, it’s a good place to start if you aren’t sure what is triggering your asthma at night.
For more healthy home tips, check out our extended guides here:
When to seek help
If you regularly wake up at night with asthma symptoms, don’t ignore it.
Night-time symptoms are a sign your asthma may not be well controlled. Speak with your doctor and make sure your Asthma Action Plan is up-to-date. You can also take the Asthma Control Questionnaire to get your personalised asthma score and see how well-controlled your asthma currently is:
