Is Your Bedroom Making You Sick?

Do you wake up still feeling tired? Does part of your morning routine include nasal congestion, sore throat, and headaches? Is your bedroom making you sick? Read on to find the things in your bedroom that are making you sick and what you can do about it.

your bedroom is making you sick

Do you wake up with nasal congestion and/or a sore throat every morning? Are headaches a daily issue for you?

If you wake up feeling more tired than you did when you went to bed, your bedroom might be to blame.

According to studies conducted on allergens, a large percentage of American homes usually test positive for indoor allergens. These allergens include dust, mold, or pet dander, with the most common being dust mites. It’s more common for these allergens to appear in the bedroom.

So is your bedroom making you sick? And what can you do about it?

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Is your bedroom making you sick?

Your pillow

Pillows can build up a lot of bacteria, mold spores, and dust mites rather quickly. These can lead to allergy symptoms such as congestion, headache, and a sore throat. If your pillow is not washable, it should be replaced at least once a year. To protect your pillow, use an anti-allergy cover, and change the pillowcase every few days.

Pillows, over time, lose their shape and support, which causes your head to be out of alignment with your spine. This can leave you with headaches and stiff necks or sore shoulders. How do you know when it’s time for a new pillow? Fold your pillow in half and let it go. If it doesn’t spring back to its original shape, it’s time to get a new one.


I know this is a tough one, but the animals need to be in their own beds. Not only can they interrupt your sleep (my cat likes to sleep on my head!), their fur is full of dander, dust, pollen, bacteria, and mold spores. Place their bed beside yours and they’ll still feel safe and comfortable as long as you’re in the room.


It’s true that houseplants help purify the air and are good to have around the home. However, if you overwater them, their soil may hold in mold spores that can trigger allergic symptoms, especially in people susceptible to asthma or airborne allergies. Only water houseplants when the top of the soil is dry and never leave them sitting in standing water.


I love my candles and tend to burn them more often in fall and winter. However, paraffin candles can release harmful chemicals (benzene and toluene) as they burn. Look for soy or beeswax candles instead as they are much safer for burning.

Cleaning products

Of course, we want our bedrooms to be clean, but a lot of store-bought cleaning products contain harmful chemicals and irritating ingredients. Use natural cleaning products that are free from these chemicals, or make your own cleaning products to get your bedroom sparkling clean.

The windows

Never opening a window in your bedroom means you’re sealing in a ton of pollutants, which include dust, pollen, and dander. Also, off-gassing from paint, furniture, carpets, as well as chemicals from toiletries like deodorant, nail polish, and hairspray.

According to the Environmental Protection Agency, indoor air can be 2 to 5 times more polluted than outdoor air. Open the window and let the fresh air in!

Your mattress

We’ve already discussed the nasty things your mattress is housing and how to clean it. Regularly cleaning your mattress as well as protecting it with a cover will be a great benefit to your health. A good mattress cover should protect it from dust mites, fluids, dirt, and other small particles.

The carpet

Carpet is so nice to have, especially in the bedroom. It’s soft on bare feet, warm, and acts as a sound barrier. The downside to carpet is that it holds on to every little piece of dust, dirt, pollen, and pet dander. Not to mention the grime from your shoes and feet. You should vacuum your carpet weekly and shampoo it every few months. However, if your allergies are severe consider installing wood or laminate flooring instead because it’s much easy to keep clean.

The humidifier

If you run a humidifier in your bedroom, remember to change the water daily and clean the humidifier thoroughly once a week. Not doing this can cause mold to grow inside the humidifier, causing allergy-like symptoms.

The vacuum cleaner

Here’s a tough one! You need to use the vacuum cleaner to vacuum up all the dust bunnies. However, if you’re using a vacuum without a HEPA filter, more than likely everything you’re vacuuming up is coming right back out into the air. And if your vacuum uses bags, make sure they are made from HEPA materials, too.

Do you wake up feeling more tired than when you went to bed? Do you wake up with a sore throat or congestion? Are you stiff or sore when you get out of bed? Perhaps your bedroom is making you sick!

Looking for the best ways to keep your bedroom clean? I recommend reading these posts next:
Clean Your Bedroom in Just 15 Minutes
Deep Clean Your Master Bedroom
Cleaning Your Mattress the Right Way
11 Things You’re Forgetting to Clean in Your Bedroom
Natural Ways to Make Your Bedroom Smell Clean and Amazing

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Is Your Bedroom Making You Sick?
Is your bedroom making you sick?

Thank you for sharing!
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76 thoughts on “Is Your Bedroom Making You Sick?”

  1. I used to wake up with chest congestion. Eight months ago I got an air purifier, and it has practically cured me! My dad had the same problem so I got him the same one and he is cured, too. On nights we left it off, we didn’t sleep well bc of coughing, too. Great suggestions in your post.

    1. You’re welcome! It’s amazing what is all floating around in the air in our homes. It’s not something I think about because I can’t see it. πŸ™‚

  2. I am definitely checking into this link!! I end up with some nasal/throat issues every morning!! And what’s weird is it’s worse when I have my essential oil’s going at night

    1. That’s weird that it’s worse when you have essential oils going at night. I have read to make sure your diffuser is across the room and set to mist at intervals and not constant, especially in a closed room. But I’m not sure if that has anything to do with it or not. πŸ™‚

      1. Maybe I’ll try setting it on intervals then..when I’m diffusing β€œbreathe” it seems like I shouldn’t be battling a sore throat and stuffy nose in the morning ?

  3. Found some great tips that I haven’t ever considered!! And for starters it’s time for me to change out pillows ???thanks for your advice as always!!

    1. As I was writing this I realized that I’ve had my pillow for a few years! It’s been the perfect pillow, so I haven’t thought about how long it has been since I bought it! haha!!! Thank you so much for reading! Glad I could help! πŸ˜€

  4. I have a Roomba. I shut the doors to the bedroom and let it do it’s things for hours. I do it once a week. It gets under neath the bed. As for pillows… I need to change mine. But I am a pillow snob. They have to be just right. So when I find the perfect ones… I’m a happy camper.
    Great tips! Hope you had a lovely Mother’s Day!

    1. The Roomba is a great idea! You can do other things while it’s cleaning your room for you. πŸ™‚
      I know what you mean about the pillow. Mine has to be just right, too. And it’s hard to find the perfect pillow!
      Thank you!! My Mother’s Day was nice. I hope yours was, too!

  5. Great tip about the pillows, I didnt know that there are anti allergy covers, will have to get. thanks for all the great tips as always. xo

    1. Thank you! The anti-allergy covers are very helpful if you have allergies. And for pets that may sleep on your bed, too, like my cats! πŸ™‚

  6. I’m definitely convinced that I have indoor allergies all year. My nose is constantly running, but I do have two large, shedding dogs

  7. Michelle, I have severe allergies, so had to switch out EVERYTHING to hypo-allergic (pillows, cases, pillow stuffing etc) some years ago. I also wash my sheets frequently. Thanks for this post! Blessings! VA

  8. Michelle these are all such great tips thanks you for sharing them. I think we think as soon as we’re finished cleaning the bedroom we should be good to go be but there are so many other factors to consider. I’m definitely going to look into the pillow situation for sure! Hugs, CoCo

    1. Thank you! I think I miss a lot because most of these aren’t things we can actually see. Good luck with the pillows! It’s always hard for me to find the perfect one. πŸ™‚ I hope you have a wonderful day! πŸ™‚

  9. This is a very helpful post. I can’t imagine so much things in the bedroom could make you sick. You are so right about the cats. They love to climb on your head. I do not allow them in my bedrooms. They only stay in the living room and porch.

  10. I often wake up with congestion and feeling tired and groggy. I had wondered if it was something to do with the environment in my room. Thank you for this list, it’s given me some ideas of things to try, I’ll see if they make a difference!

  11. This is ever so relevant especially in these times, Michelle. I’ve stopped putting down rugs for the last two months. We have dogs and with them shedding in summer , I’ll have to wash/vaccum the rugs every day. With the pandemic, it makes sense to keep the house clear of things that might lead to coughs, colds and congestion.

    1. Sometimes it’s just easier to go without the rugs than to keep washing them constantly. We do have to be a lot more careful about our health right now, I agree. Thank you so much for reading! πŸ™‚

  12. Great tips, Michelle! I have allergies, so I do most of these things and they really do make a difference. Although, I think I need to check out your clean your mattress post…haven’t done that one in a while! ?

  13. I dread to think what my bedroom is doing to me! ? Definitely worth checking corners for mould and opening a window as you say. I do wonder whether opening the window (which I admittedly only really do in the warmer weather as my room is so cold most of the time) is also causing problems. Need to clean around the window, the hinges and the outer ledge too I think. I hadn’t thought about soy or beeswax candles before either. Lots of great things to consider, really good post and perfect timing for some spring cleaning!
    Caz xx

    1. I think we miss cleaning some of these things because they’re just not easy to see. I’m glad you found the tips helpful! Thank you for reading! πŸ™‚

  14. Yes oh my gosh! And then I recently read what mattresses were actually MADE OF! So we recently bought a toxic free and eco friendly mattress!

  15. Thanks so much for sharing this information Michelle!!

    I Love you all Everyone through Christ-MESSIAH Jesus-Yeshua, because HE LOVED ?? EVERYONE FIRST!!

    Love ? Always and Shalom ( Peace ), YSIC \o/

    Kristi Ann

  16. Awesome post! I have a Rainbow vacuum cleaner that pulls so much crude out of my carpets that would look like clean carpets. It’s an expensive option but cuts down on all the things you mentioned.

  17. This post was so good, Michelle. My sister and I share a room and she has the worst allergies but we haven’t found the trigger yet. Most times she wakes up with a stuffy nose and her mornings are terrible. These are some great tips πŸ™‚

    1. Thank you! I’m sorry your sister has such terrible allergies. They are no fun. My daughter used to be the same way. I’m glad you found these tips helpful!

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