Ahh, this time of year has unmatched beauty. Flowers in bloom, bees buzzing, the sun lingering a bit longer each day. There is a sense of happiness, play and adventure in the air – along with an influx of allergies due to pollen, mold and dust.
Sneezing, itchy eyes, scratchy throat – yikes! Seasonal allergies aren’t just annoying during the daytime; for many, these symptoms get much worse at night. Allergies can sabotage sleep – unless you take the right precautions to help.
Allergy Symptoms Can Sabotage Sleep
Almost half of all Americans are estimated to have allergies. Because many different allergens trigger similar symptoms – like watery eyes, stuffy nose, sneezing or dry throat – it can be difficult to pin down the precise cause of allergies. But the suffering is much the same.
It’s estimated that people with allergies are twice as likely to develop insomnia as people with no allergy symptoms. Not only does a lack of sleep have significant effects on quality of life, it can also lead to elevated risks of heart disease, cognitive impairments, and other serious health complications.
Even seemingly minor disruptions in sleep – delayed falling asleep, interrupted sleep, increased snoring – can have significant consequences on wellbeing, like morning headaches, sinus pain, daytime fatigue and overall discomfort.
Why Are Allergies Worse at Night?
Many allergy sufferers note that their symptoms get much worse at night – that’s not just a fever dream! Allergy symptoms can worsen at night due to many factors, including a concentration of allergens that have settled in the room during the day, then contained and circulated in the room when you shut the bedroom door.
Having a sensitivity to specific allergens found in the bedroom may also be causing symptoms to magnify at night. Many people don’t realize that pet dander, dust mites, bathroom/kitchen mold and house dust can trigger nighttime allergies, too.
It’s also important to note that some daytime allergy medications have a stimulant effect making it more difficult to fall asleep. This is common with over-the-counter decongestants.
6 Steps for Better Sleep
While there may not be a foolproof fix for allergies, one thing’s certain – ignoring the sleep disruptions won’t help! Here are strategies for soothing allergy symptoms and getting better sleep.
- Shower before bed. Get lingering allergens like pollen or pet dander off your skin and hair.
- Keep windows closed. This can be tough for those who like a cool breeze, but it’s worth it to cut down the amount of pollen floating into your home.
- Wash bedding in hot water once a week. This effectively kills dust mites which thrive in warm, humid areas, like blankets and pillowcases.
- Use an air purifier. A HEPA filter is recommended.
- Re-think sleeping arrangements for pets. Consider putting your pet in another room for the night. Or, make a habit of wiping them down with a damp cloth before entering the bedroom. At the very least, keep them off the bed. Sorry!
- Improve your cleaning routine. Vacuum regularly and keep surfaces wiped down and free of dust – but never clean right before bed, as this can stir up allergens.
