I used to wake up congested every single morning and blamed it on pollen season. Then my doctor asked when I last washed my pillows. I could not remember. That was the answer.

Dust mites are microscopic bugs that live in bedding and eat dead skin cells. You cannot see them, but if you sneeze in bed, they are probably the reason.

Wash Hot and Often

Wash sheets weekly in water at least 130 degrees Fahrenheit. That temperature kills dust mites. Most washing machines have a hot or sanitize cycle that reaches it.

I wash my pillowcases with the sheets, and my pillows themselves every three months. Check the care tag first, but most pillows survive a hot cycle and a tumble dry.

Cover the Mattress and Pillows

This is the big one. Allergen-proof covers zip around your mattress and pillows and create a barrier the mites cannot cross. They cost about $20 each and last for years.

I put covers on everything and the difference in my morning congestion was almost immediate. The covers trap the mites and their waste inside, away from your face.

Dry Everything Completely

Dust mites love moisture. A damp pillow is a dust mite resort. Dry bedding on high heat for a full cycle and make sure nothing goes back on the bed damp.

Air your bed before making it. Pull the covers back for 15 minutes each morning so the mattress can breathe. I started doing this and my sheets feel fresher between washes.

Cut the Dust Sources

Less clutter means fewer places for dust to settle. Bookshelves, curtains, and stuffed animals collect dust that feeds the mites.

Vacuum the mattress every few months with the upholstery attachment, and vacuum under the bed too. If you have a pet that sleeps in bed, that is a whole other conversation. Mine lost that argument years ago.

Do this for a month and your nose will thank you.