How to sleep better with allergies

How allergies can affect our sleep

Though any sort of allergy can make it difficult to sleep, airborne allergens are the most common cause of nocturnal allergy symptoms.

The most common allergies which affect us at night are:

• Pollen
• Dust mites
• Pet dander
• Mould

Allergies cause nasal congestion, which makes it difficult to fall asleep, keeps you awake at night, and wakes you up too early the following morning.

Scientifically, these conditions are known as Sleep-Disordered Breathing (SDB), which define a partial or complete airway obstruction during sleep.

Anyone who has ever had a cold understands how disruptive nasal congestion can be to sleep. Other common allergy symptoms can also contribute to the problem and worsen your insomnia. An itchy nose, mouth, or eyes, as well as a stuffy nose, sneezing, and postnasal drip, can all disrupt your sleep.

When your allergies induce a stuffy nose at bedtime, you may run into another issue. Congestion increases the pressure in your upper airway, obstructing airflow and causing you to stop breathing for a short time. This is called sleep apnea, and can be caused by factors other than allergies as well.

Not only that, according to the severity of the allergy you suffer from, it can cause inflammation and subsequent swelling of the adenoids and tonsils, resulting in anatomical obstruction of the airways. All of this is very important because it can result in the development of Obstructive Sleep Apnea (OSA), one of the leading causes of sleep disturbances.

Allergies and sleep issues

If you suffer from allergies during the day, chances are you may suffer from one or more of these sleep disorders at night:

• Insomnia
• Snoring
• Obstructive sleep apnea
• Trouble falling asleep
• Difficulty sleeping through the night

These troubles do not go away during the day. Studies suggest you are more likely to have difficulty getting up, to be tired during the day, and to suffer from morning headaches and sinus problems.

Even if you aren't aware that it occurred, this will disturb your sleep. One study found that 63% of people with allergic rhinitis have trouble getting to sleep, but there are simple things you can do to combat allergies and sleep issues.

Tips for sleeping with allergies

Seek treatment

The best course of action you can take if your allergies are keeping you up at night is to see your GP. They may be able to send you for an allergen test to find the specific cause, as well as prescribing you with treatments such as antihistamines and nasal sprays which could help with relieving symptoms.

If you’re already using antihistamines, try taking them at night just before you plan on going to sleep, so you’ll have a boost of allergen protection when you need it the most.

Make your bedroom allergen-free

Concentrate on keeping allergens out of your bedroom. Allergens in the air settle on beds, under mattresses and drawers, and behind curtains. To help keep allergens out of your bedroom, wash your bedding in hot water on a regular basis, use allergy coverings on your pillows and mattress, and sweep and vacuum your furniture on a regular basis.

Emma´s pillows and mattress protectors are actually ideal for keeping allergens at bay, since they are washable and the mattress protector is made with revolutionary AllergyShield technology, which is clinically proven to protect you from dust mites - responsible for triggering 70% of all respiratory allergies - and pet hair allergens.

Here’s how the AllergyShield technology works:

• The top layer of this sleeve contains probiotics. It creates a microclimate which reduces allergic symptoms. The probiotics are sealed in a capsule.
• While sleeping, you create friction on the mattress. This friction causes the microcapsules to crack open, and the probiotics start to multiply.
• After 24 hours, they multiply by 100. After 48 hours, they multiply by 10,000. After two weeks, your mattress is completely protected.

So, the mattress protector works to reduce allergens and organic dirt. It also helps to remove certain fabrics which harbour dust, pollen, and pet dander.

Finally, if at all possible, replace carpets and curtains with easy-to-clean wood laminate flooring and blinds and take off your clothing before entering the bedroom to ensure you don't bring any allergens in with you.

Allergens in your hair can also pass into your pillow, triggering your symptoms. Showering every night is the simplest approach to solve this issue.

Eliminate pollen

It is crucial, especially during the summer months, to keep windows and doors closed to lower the risk of pollen entering your bedroom. If you’re able to, you could also purchase an air purifier, which can help filter out the majority of allergy-aggravating particles from the air.

Keep pets out of the bedroom

Keep all pets out of the bedroom if your respiratory allergy symptoms are aggravated by pet dander. Allergens from cats and dogs can be present in their saliva, urine, perspiration, and fur, and even in the skin cells they shed (dander). Dander is a specific problem since it is so small and may stay airborne for lengthy periods of time with only a minor amount of air movement. It also clings to your clothes and gathers easily in upholstered furniture.

The best position to sleep with allergies

When you're lying down, your congestion is always worse since there's no gravity and the mucus simply lies there. Sleeping with your head propped up on a pillow can help with some respiratory allergy symptoms. Alternatively, you may sleep in a recliner or on an adjustable bed with your head supported up higher. The goal is to keep your blood moving away from your sinuses as much as possible.

Your body does not have to work as hard to send blood to your head when you lie down. Sinus congestion, pressure, and pain can result from increased blood flow in the blood vessels of your sinuses. Additionally, gravity is no longer assisting your sinuses in draining, increasing your chances of having a stuffy nose which interferes with your sleep.