Importance Score: 65 / 100 🔴
Allergy season is in full swing, bringing with it a host of bothersome allergy symptoms. From teary eyes and incessant sneezing to persistent coughing and nasal congestion, seasonal allergies can significantly impede your daily activities and, crucially, disrupt nighttime rest. These symptoms can worsen existing sleep problems like snoring or obstructive sleep apnea, prolong the time it takes to fall asleep, and lead to frequent awakenings, preventing restful sleep.
The intensity of your allergy signs directly correlates with the likelihood of sleep disturbance. Achieving quality sleep is paramount as it plays a vital role in bolstering your body’s immune system and supporting overall well-being.
Here are ten effective strategies to manage your allergy symptoms during spring and summer.
Seeking additional sleep advice? Explore tips on improving sleep while managing cold symptoms, and discover natural remedies for childhood colds.
10 Ways to Alleviate Nighttime Allergies
1. Employ an Air Purifier
Research indicates that utilizing an air purifier is a highly effective method for reducing allergy symptoms. Dr. Artis Beatty, optometrist and chief medical officer at MyEyeDr., notes, “While outdoor allergens are often the primary concern, indoor allergens can also contribute to symptoms. HEPA air purifiers are beneficial in decreasing dust, pet dander, kitchen odors, and other indoor irritants.”
The EPA reports that an air purifier equipped with a HEPA filter (high-efficiency particulate air filter) has the capacity to eliminate up to 99.97% of dust, pollen, mold, and bacteria. Positioning a HEPA air purifier in your bedroom can considerably diminish the presence of allergens in your sleeping environment.
Manufacturers typically employ the Clean Air Delivery Rate (CADR) to demonstrate a purifier’s efficiency in cleansing air within a specified room size, clarifying the types of particles it can filter. Opt for purifiers with elevated CADR ratings for pollen, signifying a quicker and more effective reduction of allergy triggers.
They also specify the room size their purifiers are designed to handle. The 2/3 rule provides a guideline for size selection, suggesting an air purifier with a CADR rating at least two-thirds of your room’s square footage. For example, a 100 square foot bedroom would require a minimum CADR rating of 65.
Optimal placement is generally near the room’s center, ensuring at least one foot of clearance on all sides. Always adhere to the manufacturer’s guidelines regarding placement, filter changes, and cleaning for maximum effectiveness.
Read more: Here’s Where to Put Your Air Purifier
2. Incorporate Houseplants
Houseplants can enhance room aesthetics and contribute to air purification. Studies reveal they can filter air by absorbing volatile organic compounds (VOCs), such as formaldehyde and benzene, through their leaves and roots.
Houseplants should complement, not replace, other allergy management strategies like ventilation, air filtration, or medication. Achieving a substantial air purification effect requires a significant number of plants.
Effective, low-maintenance air-purifying plant choices include:
- Snake plants: Popular and easily maintained, snake plants release oxygen at night, making them ideal for bedrooms.
- Devil’s ivy (golden pothos): A resilient option for those less green-thumbed, devil’s ivy also eliminates harmful VOCs.
- Spider plants: Safe for pets and simple to care for, spider plants aid in removing toxins like carbon monoxide, benzene, and formaldehyde.
Other excellent choices include English ivy, peace lilies, and succulents. Pet owners should verify plant toxicity upon ingestion and keep toxic plants out of reach.
Read more: 10 Best Houseplants for Air Purification
In dry or dusty environments, ensure plants remain dust-free. Dust accumulation hinders photosynthesis and reduces air-purifying capabilities. Regular gentle wiping with a soft cloth or duster is recommended. For tougher dust, use a damp cloth or gently rinse leaves if the plant tolerates it.
3. Maintain Proper Temperature and Humidity
Warm and humid conditions foster dust mites and mold growth. Ideally, maintain a home temperature between 68 and 72 degrees Fahrenheit. Research also suggests cooler bedroom temperatures promote better sleep.
For allergy sufferers, humidity levels below 50% are advisable. Depending on geographic location, this can be challenging. A dehumidifier might be a worthwhile investment in humid climates.
However, humidity management depends on specific allergy symptoms. In arid regions, dry air may worsen symptoms such as itchy eyes or nasal passages. A humidifier could offer relief by adding moisture. Be mindful that excessive humidity can encourage mold and bacterial growth, potentially triggering allergies again. Finding the right balance is key.
Read more: Humidifier vs. Purifier: We Asked Medical Experts Which Is Better for Allergies
4. Keep Doors and Windows Shut
While a fresh spring breeze may seem appealing, opening windows and doors allows pollen to enter. If you experience seasonal allergies, it’s best to keep windows and doors closed and rely on air conditioning for cooling.
If air conditioning is not available or occasional window opening is necessary, ensure screens are in good repair. Consider installing window-mounted mesh pollen screens to further block airborne particles.
5. Sleep Separately from Pets
Approximately 60% of US households have pets, despite many owners having allergies. If you experience itchy eyes and sneezing around cats or dogs, you’re likely allergic to proteins in pet dander, urine, or saliva. Fur traps dander and can carry other allergens like pollen and dust mites.
Always wash hands immediately after petting animals and avoid touching your face and eyes. Regular pet grooming and hygiene are crucial, particularly for pets that spend time outdoors.
For allergy-prone individuals, keeping pets out of the bedroom at night is recommended. If separation is difficult, explore strategies for comfortably sharing your bed with pets.
6. Wash Bedding Frequently
Over time, mattresses can accumulate hundreds of thousands, if not millions, of dust mites. These microscopic creatures thrive in warm, dark environments like beds and feed on dead skin cells.
Regularly washing bedding is essential for reducing exposure to dust mites and other allergens, especially if pets share your bed. Weekly washing of sheets is generally advised, but allergy, asthma, or sensitive skin sufferers should wash bedding every three to four days.
Replacing bedroom carpets and rugs with hard-surface flooring minimizes allergen exposure. Consider removing drapes and upholstered furniture, which harbor dust mites. If removal isn’t feasible, clean these soft surfaces frequently.
7. Utilize a Mattress Protector
When purchasing a new mattress, consider hypoallergenic materials. If a new mattress isn’t an option, use a mattress protector. This safeguards against spills, bodily fluids, and allergens, extending mattress lifespan. Antimicrobial protectors can also be used on pillows.
8. Sleep in an Elevated Position
Lying flat can worsen congestion. If you have an adjustable bed, use it to elevate your upper body. Otherwise, use extra pillows to achieve a more upright sleeping position. This promotes sinus drainage, facilitating easier breathing and potentially reducing snoring. However, prolonged elevated sleeping may cause neck discomfort.
For persistent nighttime breathing difficulties, try nasal strips or other anti-snoring aids. If issues persist, consult a healthcare provider to discuss potential sleep apnea or other respiratory conditions.
9. Shower Every Night
Showering nightly before bed helps remove pollen and prevents allergens from being transferred to your bedding. A warm shower or bath before sleep is also known to promote better sleep quality.
Read more: An Expert Weighs In on the 10 Most Popular Sleep Hacks
10. Change Your HVAC Filter Regularly
Your HVAC filter, along with an air purifier, is a primary defense against seasonal allergens. Filters are rated with Minimum Efficiency Reporting Values (MERV) from 1 to 20 – higher MERV values indicate superior filtration.
Higher MERV filters are more costly but beneficial for allergy sufferers. They trap smaller particles, maximizing indoor air purity.
Replace filters frequently, typically every three months. Dusty environments, shedding pets, or older HVAC systems may necessitate more frequent changes.
Understanding Allergy Causes
Seasonal allergies, also known as allergic rhinitis or hay fever, are triggered by airborne particles that increase seasonally, particularly during plant blooming in spring, summer, and fall. Common allergens include pollen, mold spores, dust mites, and pet dander.
Upon exposure to these allergens, the immune system may overreact, releasing chemicals like histamine. Histamine can induce inflammation, leading to symptoms such as runny nose, cough, itchy or watery eyes, sneezing, and congestion.
While allergies are bothersome, they can have long-term health implications if adequate rest is compromised. Dr. Beatty advises, “When uncertain about your allergies, consulting your physician is recommended for optimal treatment guidance, which might encompass prescription or over-the-counter eye drops or oral or nasal medications.”
For improved sleep onset, explore strategies for falling asleep in 10 minutes or less and simple techniques for enhanced rest.