8 Effective Tips for Sleeping With Allergies

Do you often experience swollen eyes, runny nose, and shortness of breath? Suffering from these can disrupt and affect your daily activities. How much more in your sleep?

All types of allergies can cause discomfort. However, hay fever affects 15% to 20% of the US population. Without treatment, a restless night could turn into more severe conditions, such as insomnia and sleep apnea.

Sleeping with allergies can lead to fatigue and reduced quality of life. Don’t let your allergies stop you from getting a good night’s rest. Read on to learn different treatments and strategies to relieve your allergy.

1. Use Air Purifier

Some allergens that trigger allergies are pollen, molds, dust mites, and animal dander. Allowing these particles in your home can cause nasal congestion and cough at night.

Use an air purifier to remove the harmful particles in your space. It traps and filters impurities found in the air. Then, it produces a cleaner and safer home.

Moreover, an air purifier can remove unpleasant odors from chemicals. The volatile organic compounds in latex paints emit odors and cause allergic reactions. Using a high-efficiency particulate air filter can trap gases and reduce indoor pollutants.

With this, you can enjoy a good night’s sleep. You can buy air purifiers from trusted stores and install them to keep an allergy-free space.

2. Keep Your Space Dust-Free

A week without dusting your room allows dust to accumulate. Thus, triggering allergic rhinitis at any time. Keep your space dust-free to prevent a disrupted sleep.

Sweeping and vacuuming your floor isn’t enough to remove dust in your room. Dust can accumulate on shelves, furniture, and carpet, too. With this, deep clean your room at least twice a month.

However, you must wipe furniture surfaces, vacuum the carpet, and sweep the floor every day. It prevents dust build-up that can go around your space.

Moreover, avoid dust-collecting items, such as upholstered furniture, carpet, and heavy-draped curtains. Installing these items increases the risk of dust mites in your room.

We recommend using non-upholstered furniture, wood floors, and sheer curtains. These things attract less dust into the space.

3. Often Change Your Bedding

Your bed collects dust more than you think. The mattress, pillows, and covers serve as housing for dust mites. Wash and vacuum your bed more often to remove impurities.

Throw your pillowcases and bed covers into the washer once a week. Use hot water when washing to guarantee dust-mite-free sheets. You can change the bed covers more often if you live in a humid area.

Consider buying new bed sheets every 1 to 3 years if you use standard quality. You can change your mattress if you often suffer from allergy symptoms. Some dust mites and dead skin linger on the sheets despite regular washing.

4. Be Smart in Opening Your Windows

Airing out of your home allows proper ventilation. It reduces condensation and removes stale air, too. However, opening your windows and doors let allergens inside the house.

With this, you can suffer from severe allergic reactions at night. The warm temperature in the daylight suspends pollens higher in the atmosphere. Then, these allergens fall close to the ground as the temperature drops in the evening.

Check the allergy forecast to determine the pollen count and risks of symptoms in the area. Open your windows when the weather channel reports a low pollen count and less windy weather.

Close the windows when the temperature rises as the pollen count increases. You can use an air conditioner to keep air moving inside your home.

5. Separate Sleeping Space for Your Pet

We all love our pets. However, it’s sometimes better to set important boundaries especially in the bedroom. 

Allowing your pet in your bedroom and sleep with you can result in sleepless nights. Animal hair and dander are allergens that trigger allergic reactions. You can experience sneezing, running nose, and other symptoms when inhaling the particles.

Let your pet sleep outside your room to relieve your allergies. You can cuddle them to make them feel comfortable. However, wash up before sleeping to prevent the allergens from getting in your bed.

6. Changing Your Laundry Routine

You can bring allergens into your home when running errands on a high-count pollen day. With this, you must change your clothes right away to prevent the spread of pollens in your space. We recommend washing them after changing, too.

Doing so prevents the allergens from lingering on your clothes. Use warm water and a detergent with bleach to remove pollens. Never hang your laundry outside to dry, too.

7. Clean Up Before Going to Bed

Allergens that stick with you can irritate your eyes and nasal passage. Take a bath to rinse them away before sleeping. Moreover, it prevents them from sticking and lingering in other parts of your home.

Take a warm bath to prepare your body to rest. It increases body temperature and relieves muscle tension. Moreover, the steam from the hot water provides sinus relief.

Include showers as part of your night routine to get rid of allergens and sleep with ease.

8. Take Allergy Medication

Optimizing your sleeping environment is only the start to getting better sleep. Sleep deprivation can result in stress and other mood disorders. To get the best sleep quality, don’t forget to take your medication.

You can buy an antihistamine from the nearest-trusted pharmacy in your area. We recommend scheduling an appointment with a professional to receive proper medication. They can identify your type of allergy and offer different treatment options.

Consider taking your medication at night if you get an antihistamine prescription. It can ease allergy symptoms and induce sleepiness. Moreover, it ensures optimal effect in the morning.

Ensure to inform your doctor if you plan on changing your medicine intake schedule.

Ultimate Guide to Sleeping With Allergies

Now you know some great tips for sleeping with allergies. A restless night can put you off for the rest of the day. Grab the bull by the horns and take your sleep into your hands!


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