5 Sleep Strategies for Allergy Sufferers

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Woman Blowing Nose in Bed

If you have allergies, you know how hard it can be to fall asleep with a stuffy nose and how uncomfortable it is to wake up with a sore, scratchy throat. Nasal congestion and post-nasal drip can make nighttime the worst time for allergy sufferers. Sleep problems are common for people with allergies, and they can lead to daytime fatigue, decreased performance at work or school, and can impair your driving.

Because we spend about a third of our lives sleeping, allergy-proofing the bedroom is the best way to prevent nighttime allergy symptoms and get a better night’s sleep. Here are five tips to help you sleep through the night during allergy season.

1. Clean your bedroom.
Keep your bedroom well dusted and vacuumed, and wash curtains as well as bedding regularly. Let every sneeze remind you to get this done! However, some people are sensitive to harsh-smelling cleaning supplies, like ammonia and bleach, and highly scented detergents. So when you’re cleaning, opt for unscented and environmentally friendly cleaning supplies.

2. Use a dehumidifier.
Mold, mildew, and dust mites don’t have to make you miserable. A home dehumidifier can help you breathe again by drying out your air, which keeps these allergy triggers at bay. Mold and mildew thrive in moist areas, and dust mites love high humidity, so a dehumidifier helps reduce these allergens drastically.

3. Consider your bedding.
Sneezing while tucked into your bed? It might be your pillows or comforters. Many people are slightly allergic to feathers and down, so look into allergen-resistant bedding.

4. Keep outdoor allergens out of your bedroom.
Keep your windows closed, especially in the morning when pollen counts are highest. Don’t keep plants in your bedroom because mold loves the damp soil. And if you spend time outside during allergy season, make sure to shower and change your clothes before going into your bedroom.

5. Don’t sleep with your pets.
It’s best to keep pets out of your bedroom entirely, but if you do let them in, never let them up on your bed. If you have contact with your dog or cat before going to bed, wash your hands and face or take a shower before tucking yourself in.

While these tips can provide temporary relief of your allergy symptoms, and allow you to sleep a bit easier during allergy season, they will not provide a long-term solution to your allergies. Dr. Pasha can help you find the source of your allergies and determine the best treatment option for you. Schedule an appointment today to breathe freely again!