Bedroom Climate & Asthma: How Your Room Affects Your Breathing

If you wake up coughing or feel tight‑chested at night, your bedroom might be the culprit. The temperature, humidity, and hidden allergens in your sleep space can flare up asthma symptoms. The good news is you can tweak a few things and breathe easier without pricey equipment.

Control Humidity and Temperature

Asthma thrives in humid air because moisture helps dust mites and mold grow. Aim for a humidity level between 30% and 50%. A cheap hygrometer tells you where you stand, and a dehumidifier can pull excess moisture out when it spikes. In dry climates, a small humidifier set to 30% prevents the air from becoming too dry, which can irritate airways.

Keep the bedroom temperature comfortable—ideally around 68‑70°F (20‑21°C). Too warm makes you sweat, leading to more dust and a cozier environment for allergens. If you’re using a heater, make sure it has a clean filter; a dirty filter blows dust back into the room.

Reduce Allergens in Your Bed

Mattresses, pillows, and blankets are perfect homes for dust mites. Encase them in allergen‑proof covers that zip tightly. Wash sheets weekly in hot water (at least 130°F) to kill mites. If you’ve got a pet, keep them out of the bedroom and wash any pet bedding often.

Vacuum the floor and carpets with a HEPA‑rated vacuum weekly. If you have hardwood or tile, a damp mop picks up settled particles without throwing them back into the air. Don’t forget curtains; wash them or replace heavy drapes with washable blinds.

Air purifiers aren’t a magic fix, but a unit with a true HEPA filter can lower airborne particles significantly. Place it near the bed and run it while you sleep. Remember to change the filter according to the maker’s schedule.

Ventilation matters too. Open a window for 10‑15 minutes each day if the outdoor air quality is good. Even a cracked window can let stale indoor air escape and fresh air in, reducing the buildup of irritants.

Finally, watch out for scented products. Air fresheners, scented candles, and cleaning sprays can trigger asthma. Stick to fragrance‑free cleaners and keep the room free of strong smells.

By controlling humidity, keeping the temperature steady, and cleaning up allergens, you’ll create a bedroom environment that supports asthma management. Small changes add up, and you’ll notice fewer night‑time attacks and better sleep quality.