Are you going to bed and waking up with a stuffy nose or sneezing in your sleep? Whether they’re seasonal or year-round, allergies aren’t fun.
Up to 19% of Australians suffer from allergic rhinitis which include sneezing, itchy or runny nose, and watery eyes. For many allergy sufferers their sleep is also affected.
How Allergies Affect Sleep
Allergens irritate your nasal passages when they enter your nose, triggering uncomfortable symptoms like nasal congestion, sneezing, and watery eyes. These symptoms affect your ability to breathe easily and tend to worsen at night — two reasons why allergies commonly lead to poor sleep quality.
If allergies keep you up at night, you may be missing out on sleep leading to an array of problems with health and wellness. Before reaching for the medication, let's explore some natural remedies and changes to your sleep space to alleviate bothersome allergies and get a better night’s sleep.
Close Your Doors and Windows.
If you leave your windows open during the day, you’re inviting allergens into your home. Closed windows and doors, on the other hand, can do a lot to keep allergens outside and away from your bedroom.
Keep Your Furniture as Dust-Free as Possible
Most people are surprised by the amount of debris and dust collected in nooks and crannies in the room. Avoid heavy drapes and upholstered furniture in the bedroom. Avoid floor-to-floor carpet, if possible. Use tightly-woven fabric for your sheets and pillowcase to prevent trapping of dust. Avoid “dust collectors”, such as stuffed animals, fake flowers, and old books in the bedroom.
Keep Pets Out of Your Bedroom.
As much as we love our fur babies, pet hair and dander are two common allergens that impact sleep, so sleeping in a separate room from your pet may help relieve your allergies at night. Give them a comfy bed outside your bedroom and pet them goodnight. Just make sure to wash your hands afterward!
Change Up Your Laundry Routine.
After spending time outside, especially during high pollen count days, take your clothes off when you come inside the house and put them directly in the laundry room. Never hang your clothes outside to dry. Use a dryer instead, if possible. It is also important to was bed linen on a weekly basis and change pillows every 18+ months
Shower Before Bed.
Showering before bed helps wash the pollen away. Make showers a part of your bedtime routine, and you’ll always be clean before bed.