5 Tips to Sleep Better with Allergies
Do you suffer from allergies? Do they make it difficult for you to get a good night’s sleep?
If so you are not alone. Millions of people around the world deal with allergy-related sleep problems. But there are things you can do to improve your odds of getting a good night’s sleep, even when your allergies are acting up.
Here are five tips to help you get started:
Invest in a Good Quality Air Filter
Most people are aware of the importance of air filters in homes with pets, as they help to remove pet dander and other allergens from the air. However, many people don’t realise that air filters can also be beneficial for those who suffer from allergies.
A good quality air filter can help to remove pollen, dust mites, and other airborne allergens, making it easier to breathe and sleep.
In addition, an air filter can help to reduce the overall level of allergens in your home, creating a healthier environment for everyone. If you suffer from allergies, investing in a good quality air filter is a wise choice.
“Allergic rhinitis, affects around 18% of people (children and adults) in Australia and New Zealand. ”
2. Consider Using a Humidifier
Anyone who has ever suffered from allergies knows how difficult it can be to get a good night’s sleep. The constant sneezing, sniffling and itching can make it impossible to relax and get the rest you need.
One way to ease allergy symptoms and get a better night's sleep is to use a humidifier. By adding moisture to the air, humidifiers can help to soothe dry, irritated throats and sinuses. In addition, they can help to reduce congestion by loosening up mucus in the airways.
As a result, using a humidifier at bedtime can be an effective way to reduce allergy symptoms and get a more restful night’s sleep.
3. Keep Your Bedroom Clean and Dust Free
For people with allergies, a clean bedroom is essential for a good night’s sleep. Dust mites are tiny creatures that thrive in warm, humid environments and their droppings are a major trigger for allergies.
These pests are most commonly found in mattresses, pillows, and blankets- all of the things you need for a comfortable night’s sleep. To reduce dust mite populations in your bedroom, wash all bedding in hot water every week and vacuum regularly.
In addition, dust surfaces with a damp cloth to capture more dust and allergens.
Keep pet beds and toys out of the bedroom to further reduce the risk of exposure to triggers.
4. Don’t Sleep with the Windows Open
For people with seasonal allergies, the change of seasons can bring about more than just a change in the weather. It can also bring on a whole host of symptoms, from sneezing and congestion to itchy eyes and a scratchy throat.
While there are a variety of over-the-counter medications that can help to relieve these symptoms, one of the best ways to reduce allergy symptoms is to sleep with the windows closed.
By keeping pollen and other allergens out of the bedroom, you can help to reduce your exposure and get a better night’s sleep. In addition, using an air purifier in the bedroom can also help to remove allergens from the air and create a more comfortable environment for sleep.
To learn more about keeping your mattress clean, read our blog on How to rid your mattress from dust mites
5. Try Over-the-Counter Allergy Medication
For people with allergies, trying to get a good night's sleep can often feel like an impossible task.
Allergens in the air can cause congestion and wheeze, keeping you awake all night long. Javaina Jones, MD, of Harvard-affiliated Boston Children’s Hospital, says that the key to getting a good night’s sleep with allergies is to treat the symptoms early.
“If you start taking medication when your symptoms are first starting, you are more likely to be able to get ahead of them”
Over-the-counter antihistamines and decongestants can help to reduce congestion and relieve sneezing. If your allergies are particularly severe, you may also need a prescription-strength medication.
Whatever treatment you choose, make sure to take it consistently to see the best results. With a little trial and error, you should be able to find an allergy medication that helps you get a good night’s sleep.
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