The Best Ways to Sleep Better with Seasonal Allergies

15th May 2023

The Best Ways to Sleep Better with Seasonal Allergies

As the weather starts to warm up and the flowers begin to bloom, many people look forward to spending more time outside. However, for those who suffer from seasonal allergies, the start of allergy season can bring about a lot of discomfort and sleepless nights. Allergies can cause a range of symptoms, including itchy eyes, runny nose, sneezing, and congestion, all of which can disrupt sleep patterns and make it difficult to get a good night's rest. In this blog, we will explore some of the best ways to manage seasonal allergies and improve sleep quality during allergy season. By implementing some of these tips, you can enjoy the warmer weather, while minimising the impact of seasonal allergies on your sleep and overall health. 

Fortunately, there are several ways to manage seasonal allergies and improve sleep quality:  

1. Identify Your Allergies

The first step to managing seasonal allergies is to identify the specific allergens that trigger your symptoms. Common allergens include pollen, dust mites, and pet dander. Once you know what triggers your allergies, you can take steps to reduce your exposure to these allergens. 


2. Keep Your Bedroom Clean

Keeping your bedroom clean and free of allergens is essential for a good night's sleep. Use a vacuum with a HEPA filter to clean your floors, carpets, and furniture. Use hypoallergenic bedding, including pillows and mattress covers, to reduce your exposure to dust mites. Wash your bedding and curtains regularly in hot water to kill dust mites and remove allergens. 

3. Use an Air Purifier or Indoor Plants

Using an air purifier with a HEPA filter can help reduce allergens in the air and improve sleep quality. Place the air purifier in your bedroom and run it throughout the night to remove allergens from the air. Make sure to change the filter regularly to ensure it is working effectively. Alternatively, plants can act as natural air purifiers by removing harmful pollutants from the air. Some plants are particularly effective at removing pollutants from the air, including spider plants, peace lilies, snake plants, and bamboo palms. Adding these plants to your home can help improve indoor air quality, which can in turn promote better health and sleep.


4. Close Windows

During high pollen seasons, it is important to keep windows closed to prevent allergens from entering your bedroom. Use air conditioning instead of opening windows to keep your bedroom cool and comfortable. 

5. Shower Before Bedtime

Taking a shower before bedtime can help reduce symptoms and improve your sleep quality. This is because showering can rinse off allergens that may be on your skin or hair, reducing the amount of allergens that you breathe in while sleeping. Additionally, taking a shower before bedtime can help you relax and wind down, promoting a more restful sleep. 

6. Try Natural Remedies

There are several natural remedies that may help. For example, some people find relief by drinking herbal tea, such as chamomile or peppermint, or using essential oils, such as lavender or eucalyptus, in a diffuser. Additionally, consuming raw, local honey may help reduce allergy symptoms over time, although research on this topic is limited. 


7. Avoid Caffeine and Alcohol

Caffeine and alcohol can both interfere with sleep quality and worsen allergy symptoms. Therefore, it's best to avoid consuming these substances in the hours leading up to bedtime. Additionally, consuming a large meal or heavy snack before bedtime can make it more difficult to fall asleep and stay asleep. 

8. Consider Allergy Shots

For people with severe allergies, allergy shots, or immunotherapy, can be an effective treatment option. Allergy shots involve regular injections of small amounts of allergens over a period of several months. Over time, the body builds up a tolerance to the allergen, reducing or eliminating allergy symptoms. 

Seasonal allergies can be a challenging experience, but there are several ways to manage your symptoms and improve your sleep quality. By keeping your bedroom clean, showering before bedtime, managing your allergy symptoms during the day, using a humidifier, trying natural remedies, avoiding caffeine and alcohol, and considering allergy shots, you can promote a more restful and rejuvenating sleep during allergy season. Don't hesitate to talk to your doctor about the best allergy management plan for your specific needs, as well as any potential remedies to improve your sleep.