How Allergies Affect Your Sleep (and What You Can Do About It)

Allergies have a varying pattern for every individual: for some, they exist all year round, while others suffer from seasonal allergies. No matter what the cause, allergies are no fun, and even worse is how they destroy one’s sleep quality.

Allergic rhinitis is a widespread problem, including symptoms like sneezing, runny nose, itchy nose, and watery eyes. A vast number of people have such bad allergies that they are unable to sleep well. In fact, studies suggest that people suffering from allergies are twice as likely to suffer from insomnia in comparison to those who don’t have allergies.

How Allergies Impact Sleep

Your nasal passages are the most vulnerable to allergies. With allergens entering your nose and irritating the nasal passage, they give rise to uncomfortable conditions such as incessant sneezing, nasal congestion, and watery eyes. Allergies can make it difficult to breathe easily and have a nasty tendency of worsening at night. 

By now, we’re well aware that the absence of good quality sleep can cause significant mental and physical health issues. And unfortunately, if allergies are bad enough, they can have a direct impact on sleep quality.

Allergies not only destroy one’s ability to fall asleep but also to stay asleep throughout the night. People are forced awake due to congestions, sneezing fits, and coughing. 

Sleep Problems Resulting from Allergy

The sleep problems resulting from allergies include:

• Short sleep
• Poor sleep efficiency
• Increased likeliness of sleep apnea
• Incessant snoring
• Trouble staying asleep 
• Trouble falling asleep
• Insomnia 

Other problems include:

• Daytime fatigue
• Sinus pain
• Severe headaches every morning
• Drowsiness
• Sleep-disordered breathing

What you can do About It

You may have struggled to fall asleep due to your vehement allergies, but all that can come to an end now. Below are some helpful tips that will ensure you get restful sleep all through the nights:

Air Humidifier

A humidifier releases moisture into the air you are breathing to prevent dryness, which can trigger allergies. Dryness creates a lot of irritation in many parts of the body but particularly in the nose, throat, lips, and skin. Air humidifiers are super helpful in relieving some of the nasal allergies resulting from dry air, and can help you sleep soundly through the night.

Air Purifier

Air purifiers are another blessed invention that can help you achieve quality sleep. Air purifiers help remove the dreadful allergens from the household, such as dust mites, mold, pet dander, and even the pollen that sneaks inside from the outdoors. Once the air you breathe inside is pure, your allergies may subside.

Don’t sleep with your pets

If pet hair is causing your allergies to flare up, try to keep your bedroom off-limits to your pet so that it does not leave its hair in places where you sleep.

Also, make sure you wash your hands after touching your pet. Not doing so may cause allergens from it to sneak into your nose. 

Keep Dust off Your Furniture

Dusting should be a regular chore in your house if you have an allergy problem. Within no time, dust can pile up in nooks and crannies of the rooms. Also, avoid installing heavy drapes and upholstering in your home but particularly in the bedroom. 

Carpets can also worsen allergies as they can trap dust. Similarly, use tightly-woven fabrics for your pillowcases and even the bed sheets, as they are less likely to trap dust. Keep your home and most especially your bedroom free of all the dust collectors.

Close Doors and Windows

Fresh air is important, but leaving your doors and windows open can also make allergies worse. Keeping these two closed, at least in your bedroom, will keep the allergens away.

Final Thoughts

Allergies can make getting a good night’s sleep extremely difficult. Follow these simple tips to try and keep your bedroom allergy-free.

Resources

https://www.sleepfoundation.org/allergies-and-sleep

https://www.sleepscore.com/how-allergies-affect-sleep/#:~:text=A%20research%20study%20on%20this,drink%20alcohol%20or%20use%20sedatives.