Air Quality and Allergens in the Bedroom: Hidden Sleep Disruptors

When we think about getting a good night’s rest, we usually focus on bedtime routines, blue light, or caffeine habits. But one of the most overlooked disruptors of sleep is something far closer to home: the quality of the air we breathe in our bedrooms. Particularly, indoor allergens can quietly undermine sleep quality, trigger airway irritation, and set off a cascade of symptoms that keep us from feeling refreshed.

Research shows that indoor allergen exposure is a significant risk factor for asthma, allergic rhinitis, and airway inflammation, all of which can affect sleep ¹. Bedrooms are especially important because we spend around a third of our day in this space, and the microenvironment around the bed including mattress, pillows, bedding and the breathing zone, acts as a reservoir for allergens such as pet dander, mould, pests, and dust particles ³. In fact, more than 90% of bedrooms in a large US study contained three or more detectable allergens, and 73% had at least one allergen present at elevated levels ¹.

Why does this matter for sleep? Allergens can inflame both the upper and lower airways, increasing resistance to airflow and contributing to snoring, sleep-disordered breathing (SDB), and sleep fragmentation ². For some people, this airway irritation leads to trouble falling asleep, difficulty staying asleep, short sleep durations, and even an increased risk of sleep apnoea, conditions strongly linked to allergy severity ⁴.

One recent study of school-aged children found that elevated levels of bedroom allergens were associated with daytime sleepiness, sleep disturbance, short sleep duration, and moderate SDB (≥5 events/hour) in around 30% of participants ². Adults aren’t exempt either. Indoor allergen exposure has been associated with frequent snoring, trouble sleeping, diagnosed sleep disorders, and greater use of sleep medications in US adults ³. Importantly, these exposures may disproportionately affect certain communities, including women and lower socioeconomic groups ³.

Improving bedroom hygiene and reducing allergen levels can meaningfully support sleep quality. Regular cleaning, limiting dust-collecting items, washing bedding often, keeping pets out of the bedroom, and using air purifiers can all reduce allergen load ⁴. Even simple habits like showering before bed or changing clothes after being outdoors can help prevent pollen and dust from settling into your sleeping space.

Good sleep starts with a healthy environment. If you’ve been struggling with snoring, nasal congestion, morning headaches, or ongoing sleep disruption, allergens in your bedroom may be playing a bigger role than you realise.

If you’re experiencing persistent symptoms, poor sleep quality, or concerns about allergies or sleep apnoea, speak with a doctor or sleep health professional. Addressing air quality and allergen exposure may be the key to better sleep and better health.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnoea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

[1] Salo, Paivi M., et al. “Bedroom Allergen Exposure beyond House Dust Mites.” Current Allergy and Asthma Reports, vol. 18, no. 10, 20 Aug. 2018, p. 52, pubmed.ncbi.nlm.nih.gov/30128784/, https://doi.org/10.1007/s11882-018-0805-7. Accessed 2 Apr. 2022.

[2] Seyni Gueye-Ndiaye, et al. “Associations between Reservoir Bedroom Dust Allergen Levels and Sleep Symptoms in School-Age Children.” Sleep Health, 1 Nov. 2025, https://doi.org/10.1016/j.sleh.2025.09.007. Accessed 1 Dec. 2025.

[3] Murkey, Jamie A., et al. “Indoor Allergen Exposure in Relation to Sleep Health among US Adults.” Journal of Allergy and Clinical Immunology: Global, vol. 4, no. 2, May 2025, p. 100441, https://doi.org/10.1016/j.jacig.2025.100441.

[4] “Allergies and Sleep: Disturbances and Coping Strategies.” Sleep Foundation, 20 Nov. 2020, www.sleepfoundation.org/allergies-and-sleep.