Sneezing and itchy, watery eyes are the most obvious
symptoms that spring to mind when talking about
allergies, but daytime sleepiness and poor nighttime
sleep also commonly plague allergy sufferers. An
ongoing lack of restorative sleep reduces the quality
of life for those with allergies and makes it harder to cope
with the other physical symptoms.
There are steps that you can take to improve the quality of your sleep and reduce daytime
sleepiness and fatigue.
Talk to Your Doctor and/or Pharmacist
Drowsiness and grogginess are common side affects of common allergy medications.
Talk to your doctor and pharmacist about other medications you can try. Sometimes
it can be helpful to alter the times that you take your medication, for example taking
a 24 hour pill before bed instead of first thing in the morning.
If you’re not taking any medications at all and experiencing snoring and frequent
night-waking talk to your doctor. If your allergies are causing these symptoms, taking
a prescription or over the counter medication or performing nasal irrigation before bed
Make Your Bedroom as much of an Allergen Free Zone as Possible
Most of us spend 6 to 9 hours at a stretch in bed asleep. It only makes sense to do our
best improve the air quality in our bedrooms. Here are some tips to help with that:
● Remove all carpeting and rugs from your bedroom. If you’d like to keep one for
decor or warmth, choose a small one that can be frequently
machine-washed in hot water.
● Use a high-quality vacuum with a HEPA filter to clean floors and remove
dust from blinds and other window treatments.
● Wash all bedding once a week in hot water.
● Use special pillow cases and mattress covers to keep dust mites from
inhabiting your bed.
● Keep your bedroom as clutter-free as possible. Put all clothes away in
closets and dressers. Keep shoes and dirty clothes outside of your
bedroom as they may track in allergens.
● If you have pets, ban them from your bedroom.
● Use an air purifier to trap dust, pollen and dander.
● An air dehumidifier can help prevent mold growth and keep the air
comfortable for those suffering from allergy symptoms or asthma.
● If you have extremely dry air, an air humidifier can help you breathe easier
and avoid dry, cracked nasal passages and a sore throat. Use a gauge to ensure
that you don’t over-humidify your room and encourage mold growth.
Other Helpful Tips
Keeping your allergies well-controlled during the day can make it easier for you to rest
at night. Stay indoors on days when the pollen count is high and treat symptoms before
they make you completely miserable. If you’re not crazy about the idea of allergy
medication, look for natural remedies and foods that can help mitigate your body’s
response to allergens. Try showering in the evening instead of in the morning. Your hair
and skin can be covered in allergens by the end of the day. You’ll rest easier without all
of those allergy triggers so near your mouth, nose and eyes.
Scented products such as soaps, lotions and detergents can often trigger an allergic
reaction. Try using unscented versions of these products and using gentle cleaners
like baking soda and vinegar to see if they help your allergy symptoms so that you
can sleep well at night. Pay careful attention to the detergents and fabric softeners
you use on your bedding and pajamas as you’ll be breathing in those scents all night.