Keep your bedroom humidity between 30% and 50%
Use a humidifier if the air is dry
Clean bedding regularly in hot water
Use dust-mite-proof pillow and mattress covers
Vacuum and dust the bedroom often
Keep pets out of the bedroom
Avoid smoking and secondhand smoke
Limit exposure to strong odors and irritants
Sleep with your head slightly elevated
Stay well hydrated
Use saline nasal spray before bed
Try a nasal rinse before sleeping
Treat allergies with appropriate medication if needed
Manage acid reflux if it contributes to congestion
Keep windows closed during high pollen seasons
Shower before bed to remove pollen and irritants
Check for mold in the bedroom and remove it
Replace old pillows and bedding if they collect allergens
Avoid sleeping in very cold air
Use a HEPA air purifier in the bedroom if needed