6 Smart strategies to fight night-time hayfever
Why are your allergies worse at night and what can we do about it?
In this article we will look at why allergies are worst at night and learn 6 smart strategies to improve quality of sleep if you suffer from allergies.
Nighttime should be relaxing and calm, giving you sufficient time to rest and recover from a hard day. Unfortunately, allergic rhinitis (aka hay fever), can make for interrupted, disjointed sleep. Allergic rhinitis, affects around 18% of people (children and adults) in Australia and New Zealand. Despite its common name, allergic rhinitis is not caused by hay and does not result in fever.
“Allergic rhinitis, affects around 18% of people (children and adults) in Australia and New Zealand. ”
Hayfever is caused by the nose and/or eyes coming into contact with environmental allergens, such as dust mites, pollens, molds and animal dander. People who are sensitive to these allergens may then experience runny and itchy noses, sneezing, itchy watery eyes, congested noses and snoring.
Not getting sufficient rest at night due to hayfever symptoms can have a significant effect on your quality of life (read fatigued, low concentration). We especially want to ensure our children get a good night sleep so that they can learn and play and thrive. Left untreated, allergy symptoms can also lead to sinusitis.
Allergens found in bedding, on the mattress and in our pillows irritate the nasal passages. With your face right on your pillow and mattress, these allergens have nowhere to go other than into your nose. This can make breathing more difficult and causes nasal congestion which in turn triggers insomnia, nighttime awakenings and daytime sleepiness.
Luckily, there’s a number of strategies you can implement to help you get the quality sleep that your body requires and improve nighttime hayfever.
#1 Regularly wash your bedding
To minimise the chance of allergies disrupting your sleep, it’s important to regularly wash your bedding. Dust mites, dander (dead skin particles) and pollen collects on your sheets and pillows cases and add to your evening woes. Wash these in hot water (60 degrees Celsius) at least once per week. After washing, dry your bedding inside the house or in a clothes dryer– even if the sun is shining. Drying outside provides plenty of opportunity for air-borne allergens to embed themselves in the fabric of your laundry.
Also wash your mattress and pillows protectors, doona covers and blankets every 2-3 months.
#2 Deep clean your mattress and pillows
You cannot wash your mattress (and should not), but you can have it professionally sanitised with a SafeSnooze treatment. It uses no liquids or chemicals and rids the mattress and pillows of dander, dust mites, surface mold and other micro-organisms. It uses UVC light to sanitise and disinfect the surface of the mattress and pillows, reducing micro-organisms foraging around.
“I am less concerned about stains, if I know the actual harmful bacteria, fungus and viruses are destroyed” - V Meyer
“We don’t put clean clothes on our dirty bodies, so why put clean sheets on a dirty mattress.”
To learn more about keeping your mattress clean, read our blog on How to rid your mattress from dust mites
#3 Dust regularly
Prevent dust build-up by dusting regularly however do NOT dust close to bed time as you do not want to stir up those dust particles. Check vacuum filters, air condition and heating filters, cleaning and replacing them when needed.
#4 Invest in an air-purifier
As with many allergens, a HEPA* filter air purifier or dehumidifier can help reduce airborne dust levels. Invest in a good quality air-purifier for your bedroom. As the name suggests, purifiers work to rid the air of allergens by circulating and filtering oxygen, ultimately helping you breathe easier.
*HEPA (high-efficiency particulate absorber) filter –most efficient filters to trap allergens like dust mite debris and pet dander that may be circulating in your room.
#5 Ban pets from your bedroom
One of the most frustrating allergies for many people is an allergy to household pets. Pets groom themselves and particles from their dander mixes with saliva dust and fur which results in particles that can provoke allergy symptoms when inhaled. Pets also pick up allergens (pollen) from outside and bring that into the house.
Give your pet frequent baths and keep them off the bed and out the bedroom to minimise the likelihood of unwanted allergy material finding its way into your bed. Sorry Fluffy, no more sharing my pillow.
Even if you do not suffer from allergies and Fluffy does share your pillow, it is still a good idea to give your mattress a clean.
#6 Shower or bath before bed
Allergens can cling to your body – particularly your hair. Reducing the chances of pollen ending in your bed, make sure you shower before bedtime. This is also a chance for you to give your body a gentle exfoliation to rid it from dead skin cells. Your shed skin cells in bed, are the major food source for dust mites. So, by reducing their feed, you are also managing the dust mite colony in your mattress.
If allergy symptoms from allergic rhinitis are preventing you from getting decent shut eye, implement these strategies for better quality sleep. If symptoms persist, please see a doctor and get some medical advise.
Sleep better, breathe better, live better. SafeSnooze
E: hello@safesnooze.com.au
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