Imagine one place where you always could breathe freely. Some might think of the Colorado Rockies, but those with nighttime asthma episodes might choose someplace closer to home, namely, the bedroom. Once you and your health care provider have pinpointed the allergens and irritants that trigger your asthma episodes, especially nighttime episodes, the bedroom is the best place to get started with environmental control.

Reducing the numbers of asthma triggers in your bedroom takes some effort. But it’s worth the trouble when the result is improved sleep and fewer nighttime asthma episodes. Start controlling your bedroom environment with any of the steps below. Take them all, and you’re on the road to eliminating nighttime asthma episodes.

1. Mite-proof your beds and bedding.

This simple step can reduce dust mite exposure 100 to 1,000-fold within one month, according to the American Academy of Allergy, Asthma & Immunology.

• Encase pillows in impermeable anti-allergen covers.
• Use only machine washable blankets.
• Avoid feather and down bedding, including quilts, pillows, and comforters.
• Wash your bedding weekly in hot water (130° F or hotter).
• Cover box springs and mattress in anti-allergen encasements.
• Launder stuffed animals in hot water weekly.

2. Clean, clean, clean.

If you can afford it, pay someone to clean for you. Otherwise, wear a particle mask while you’re cleaning. The Journal of the American Medical Association suggests that you:

• Launder fabrics (including curtains and throw blankets) in hot water weekly.
• Eliminate upholstered furnishings where dust mites breed.
• Replace wall-to-wall carpet with machine washable area rugs, and launder them in hot water once a week.
• Dust and mop weekly, including closets.
• Store shoes and out-of-season clothing in plastic covers which can be dusted easily.

3. Keep bedrooms off limits to pets.

Animal allergen (saliva and flakes of dead skin) is one of the most common indoor allergic triggers, and it lingers for a period of weeks or months. If possible, don’t let household pets in the bedroom.

4. Clean and condition the air.

Air filters reduce airborne allergic triggers to different degrees depending on the filter media. The smaller the pore size, the smaller the airborne allergen (pollen, dust, and mold spores) the filter catches. Use either a portable room unit or floor register filters for your central air system.

• Close the doors and windows. Seal the air in your bedroom from unfiltered air in the rest of the house.
• Run the air purifier all night, or all the time if you have an energy-efficient unit, or one which cycles on and off in response to in-room air quality.
• Consider running a dehumidifier only if your area is very damp. Drying out the air can help reduce dust mites and discourage mold and mildew growth, but very dry air can also trigger asthma. Talk to your health care provider before using a dehumidifier.

A healthy bedroom is up to you

While it may take a little extra effort on your behalf, aggressively limiting the asthma triggers in your bedroom can make all the difference in your health. If you share your bedroom with someone else, make sure that he or she also understands your need for a clean, trigger-free environment. Not only will you breathe easier and feel more refreshed when you wake up, but you’ll also greatly reduce your risk of an asthma episode.

This entry was posted on Thursday, May 10th, 2007 at 2:27 am and is filed under Healthy Breathing. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.