Evie Summers
Allergies can significantly impact sleep quality, with symptoms such as sneezing, itchy or runny nose, nasal congestion, and watery eyes disrupting sleep. This can lead to a vicious cycle where sleep deprivation exacerbates the immune system's response to allergens, making it harder to sleep. To improve sleep while suffering from allergies, various measures can be taken, including keeping allergens out of the bedroom, using allergen-proof bedding, improving air quality with air purifiers and HEPA filters, practising good sleep hygiene, and taking allergy medications such as antihistamines, decongestants, and nasal corticosteroids. Consulting a healthcare provider is recommended for persistent or severe allergies, especially if they interfere with sleep or cause insomnia.
| Characteristics | Values |
|---|---|
| General Tips | Keep windows closed when pollen count is moderate or high; use air conditioning instead. |
| Use air purifiers to clear bedroom air of allergens like mould, dust mites, pet dander, and pollen. | |
| Keep pets out of the bedroom. | |
| Wash bedding in hot water and dry in a dryer once a week. | |
| Use hypoallergenic pillows and dust-mite resistant pillowcases. | |
| Avoid caffeine and alcohol for at least six hours before bedtime. | |
| Avoid drinking fluids just before bedtime. | |
| Check humidity levels in your home. | |
| Avoid cigarette smoke and smoke from wood-burning fireplaces and stoves. | |
| Keep your home clean to avoid cockroaches, which may cause allergies. | |
| Medication | Antihistamines may help with sneezing and post-nasal drip. |
| Decongestants help with stuffiness and nasal congestion. | |
| Inhaled nasal steroids address all four allergy symptoms: sneezing, itching, runny nose, and mucus formation. | |
| Intranasal antihistamines address nasal congestion and swelling of the mucous membranes. | |
| Nasal corticosteroids or sprays. | |
| Immunotherapy such as allergy shots or sublingual tablets. |
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What You'll Learn
Take antihistamines or decongestants before bed
Antihistamines and decongestants are available over the counter and can be bought as a standalone medication or in combination with other drugs. Antihistamines are known to cause drowsiness, dizziness, and reduced alertness, so they are best taken before bed. Decongestants, on the other hand, may keep you awake and are usually taken during the day. However, nasal decongestants are less likely to cause this side effect and may be helpful at night for congestion.
If you are taking antihistamines or decongestants for allergies, it is important to check with your healthcare provider first, especially if you have certain health conditions or take other medications. For example, if you have unmanaged high blood pressure, you should not take decongestants as they can further raise your blood pressure. Similarly, decongestants may interact with antidepressants, asthma medications, and blood pressure medications. Antihistamines, on the other hand, can cause overdose if combined with cold medicine that also contains antihistamines.
If you are pregnant or breastfeeding, consult your doctor before taking any antihistamines or decongestants. Small amounts of these drugs can pass into breast milk, and the side effects may include unusual excitement or irritability in the nursing infant.
It is also important to carefully follow the directions on the medication's label. These directions will tell you how much of the medicine to take and how often you can take it. Nasal decongestants, for example, are typically used between one and four times a day.
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Use an air purifier and keep windows closed
If you are experiencing allergy-related insomnia, using an air purifier and keeping your windows closed can help you sleep better.
Air purifiers are small appliances that clean the air by filtering out small airborne particles, such as pollen, pet dander, dust mites, and mould. Some studies suggest that air purifiers can reduce allergy symptoms and provide relief from sneezing, coughing, congestion, and other symptoms that interfere with sleep.
When purchasing an air purifier, look for one with a true High Efficiency Particulate Air (HEPA) filter, which the EPA states can remove up to 99.97% of dust, pollen, and airborne particles as small as 0.3 microns. Avoid air purifiers with ionic electrostatic room cleaners, as these produce an irritating ozone. Additionally, ensure the air purifier has an adequate Clean Air Delivery Rate (CADR) that matches the size of the room you plan to use it in.
While air purifiers can help, they are just one piece of the puzzle. Keeping windows closed during high pollen count days can prevent outdoor allergens from entering your home. However, on low pollen count days, opening windows can help air out your environment, as uncirculated air may make it harder to breathe while sleeping.
Combining the use of an air purifier with other strategies, such as keeping your bedroom clutter-free, using allergen-proof bedding, and regularly washing your sheets, can further improve your sleep quality when suffering from allergies.
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Wash bedding in hot water and use hypoallergenic pillows
Allergies can significantly impact sleep quality, causing symptoms such as a runny nose, sneezing, nasal congestion, and itchy or watery eyes. To combat allergies and improve sleep, it is essential to maintain a clean and allergen-free sleeping environment. This includes regularly washing your bedding in hot water and using hypoallergenic pillows.
Washing bedding in hot water is crucial for eliminating allergens and dust mites. Dust mites thrive in the skin, oils, and moisture that accumulate on bedding over time. To effectively remove these allergens, it is recommended to wash sheets, blankets, and pillowcases in hot water, with temperatures exceeding 130° F (54.4° C). This heat kills dust mites and washes away allergens, ensuring a cleaner and safer sleeping environment. Aim to wash your bedding every two weeks and always follow the care instructions provided by the manufacturer.
Using hypoallergenic pillows can also significantly reduce allergy symptoms and improve sleep quality. Hypoallergenic pillows are designed to block dust mites and prevent the accumulation of other environmental allergens, such as pet dander, cockroaches, indoor mold, and feathers. They are typically made with synthetic materials like memory foam, gel, polyester, bamboo, or latex, which are naturally resistant to allergens. Additionally, hypoallergenic pillows often feature removable and washable covers, making it easy to keep them clean and further reduce allergen buildup.
By combining regular washing of bedding in hot water with the use of hypoallergenic pillows, individuals with allergies can create a more comfortable and allergen-free sleeping environment. This can help alleviate allergy symptoms, improve sleep quality, and break the cycle of sleep disruption caused by allergies.
It is worth noting that other measures can also help alleviate allergies and improve sleep. These include using air purifiers, minimizing bedroom clutter, keeping pets out of the bedroom, and consulting a healthcare provider for allergy testing and targeted treatments. By implementing these strategies, individuals with allergies can achieve better sleep and overall well-being.
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Take a shower before bed to wash away pollen
Allergies can be a nuisance, especially when they interfere with your sleep. If you are experiencing allergy-related insomnia, it is important to identify the allergens causing your symptoms and take steps to minimise their impact on your sleep. One effective way to do this is to take a shower before bed to wash away pollen and other allergens that may be causing your symptoms.
Pollen and other allergens, such as dust, can collect on your skin, hair, and clothes throughout the day. When you go to bed, these allergens can transfer to your bedding and pillow, prolonging your exposure to them throughout the night. This can lead to symptoms such as a runny nose, sneezing, nasal congestion, and itchy or watery eyes, disrupting your sleep.
Taking a shower before bed can help wash away these allergens from your body, hair, and skin. A hot shower is particularly effective, as the steam can help loosen mucus and drain your sinuses, providing relief from congestion. Washing your hair at night is also important, as pollen can easily cling to your hair and transfer to your pillow, prolonging your exposure while you sleep.
In addition to showering before bed, there are other measures you can take to minimise allergens in your bedroom. Using allergen-proof bedding, washing your sheets and pillowcases regularly, and choosing hypoallergenic pillows can help reduce your exposure to allergens while you sleep. Keeping your windows closed during high pollen counts and using an air purifier can also help improve the air quality in your bedroom.
By incorporating a shower into your bedtime routine and implementing these additional measures, you can effectively reduce your exposure to allergens and improve your sleep quality. However, if your allergies are persistent or interfering with your daily life, it is recommended to consult a doctor or allergist for further advice and treatment options.
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Avoid caffeine, alcohol, and fluids before bedtime
Allergies can significantly impact your sleep quality. To improve your sleep, it's important to keep allergens out of your bedroom. This can be achieved by using allergen-proof bedding, regularly washing your sheets, choosing hypoallergenic pillows, and minimising clutter to prevent dust accumulation. Additionally, consider using air purifiers to reduce common household allergens like mould, dust mites, and pet dander.
To enhance your sleep while managing allergies, it's crucial to avoid caffeine, alcohol, and fluids right before bedtime. Here's why:
Caffeine
Caffeine is a stimulant that can affect your body clock and delay your normal sleep/wake cycle. Even if you can fall asleep after consuming caffeine, it can still impact your sleep quality and depth. It is recommended to avoid caffeine at least three to four hours before bedtime. However, due to individual differences in sensitivity and metabolism, some people may need to stop consuming caffeine eight hours before sleep.
Alcohol
While alcohol may initially make you feel sleepy, it can interfere with your sleep later in the night. It is recommended to avoid alcohol for at least three to four hours before bedtime. However, this duration may vary depending on individual sensitivity and medication interactions. Alcohol can also worsen snoring and sleep disorders like obstructive sleep apnoea and restless legs syndrome.
Fluids
Consuming fluids close to bedtime may result in frequent bathroom trips, disrupting your sleep. While it's not necessary to avoid water entirely, limiting your fluid intake a few hours before bed can help improve your sleep. Aim for no more than 12 ounces of water in the couple of hours leading up to bedtime.
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Frequently asked questions
There are several ways to help you sleep while suffering from allergies. These include:
- Keeping your pets out of your bedroom
- Using air purifiers or a humidifier
- Using allergen-proof bedding and washing your bedding regularly
- Keeping windows closed when pollen counts are high
- Avoiding caffeine and alcohol for at least six hours before bedtime
There are several over-the-counter medications that can help you sleep while suffering from allergies. These include:
- Antihistamines
- Decongestants
- Nasal corticosteroids or sprays
Some prescription medications that may help include:
- Immunotherapy, such as allergy shots or sublingual tablets
- A continuous positive airway pressure (CPAP) machine, if allergies are worsening sleep apnea
You can also try:
- Nasal saline irrigation
- Keeping your head elevated with extra pillows to reduce nasal congestion
- Using a saline spray to clear out your nasal passages before bed
