Allergies and Sleep - how are they related?

Sleep is vital for everyone and plays an impactful role in determining our physical and mental health. Sleep deprivation can alter our immune function. On the contrary, getting good sleep facilitates speedy recovery from illness or injury. When we sleep, our bodies secret melatonin, which enhances our immune response and growth hormone resulting in healing. Asthma and allergies are chronic conditions which can affect your sleep if not treated properly.

Allergens enter your nose and irritate your nasal passages, thus triggering uncomfortable symptoms like nasal congestion, sneezing, running nose, and watery eyes. These symptoms then impact your ability to breathe, which worsens while sleeping. As a result, people with allergies often experience insomnia which increases the chances of daytime sleepiness. Also, lack of sleep can make you feel tired and grumpy the next day. Tiredness can impair your performance at work, which, in turn, heightens anxiety and stress response, ultimately making it harder to fall asleep. This situation creates a vicious cycle that is hard to break.

Various studies suggest that sleep disorders and sleep-related complaints were more common in people with allergies than those without allergies.

Studies suggest that allergies in people may trigger when exposed to substances like pet dander or dust mites that irritate the nasal passages and leads to allergic reactions. These irritants are found commonly in the bedroom and our bedding. Pillows and bedsheets house dust mites and pet dander, making allergies flare-up. Therefore, one must wash their bedding, including pillows, frequently.

Sleeping with allergies can be difficult. Below are a few tips to help you cope with allergies and sleep better.

Keep your doors and windows shut.

Try not to leave your doors and windows shut, as keeping them open only invites allergens to your room. If this is not possible, then at least try to keep the windows and door of your bedroom closed.

 

Dust your furniture

To keep your allergies away, you must keep your furniture dust-free. You will be surprised to see how much debris and dust gets collected in the nooks and corners of your room. Use tightly-woven fabric for your bed sheets and pillowcase to prevent dust from trapping inside. Dusting your house can help prevent a build-up of dust mites. Also, don’t forget to check filters on vacuums and air conditioners. Make a routine for cleaning and replacing them whenever necessary.

 

Shower before bed

Showering before you hit the hay can help you get rid of pollen. Also, taking a nice bath before sleeping will remove pet hair and dander to help relieve your allergies at night. Try using unscented soaps and cleaning products to minimize skin irritation.

Cleanse your bedroom supplies

Just like keeping your furniture dust-free, one should also keep their bedroom supplies clean. Heavy curtains, carpets, and stuffed animals are potential dust traps in your bedroom. Regular cleansing of your bed sheets, curtains, mattresses, and rugs can keep allergens outside your bedroom.

 

Now that you know how sleep and allergies are interrelated, you can start taking steps to control your allergies and get that much-deserved rest your body needs.