Allergies can be a real nightmare when it comes to getting a good night’s sleep. Nasal congestion, coughing, and itchy eyes are just some of the symptoms that can keep you tossing and turning all night. But don’t worry — there are strategies you can use to sleep better, even when your allergies are acting up. We discuss the seven most effective ways to sleep better despite allergies and offer tips on how to know when it’s time to see a doctor.

Let’s dive in!

Why Allergies Won’t Let You Sleep

When your body is exposed to allergens, it triggers a cascade of reactions that can disrupt your sleep in various ways. Here's how:

1. Nasal Congestion: Allergies often cause your nasal passages to become inflamed and congested. This can make it difficult to breathe through your nose, leading to mouth breathing, which can dry out your throat and disturb your sleep. Nasal congestion can also cause you to wake up frequently during the night.

2. Postnasal Drip: Allergens can cause your body to produce excess mucus, which can drip down the back of your throat, especially when lying down. This postnasal drip can irritate your throat and cause coughing or a sore throat, making it hard to stay asleep.

3. Itchy Eyes, Nose, or Throat: Allergens like pollen, dust mites, and pet dander can cause itching in your eyes, nose, or throat. The discomfort from itching can make it difficult to fall asleep and stay asleep.

4. Coughing: Allergies can lead to a chronic cough, often due to postnasal drip or airway irritation. Coughing can be particularly disruptive during the night, causing frequent awakenings and preventing deep, restful sleep.

5. Wheezing or Shortness of Breath: Allergies can exacerbate conditions like asthma, leading to wheezing or shortness of breath, especially at night. This can make it difficult to breathe properly, causing you to wake up multiple times during the night or feel anxious about sleeping.

Poor sleep quality due to nighttime allergy symptoms can lead to daytime sleepiness at work, difficulty concentrating, and irritability. This can create a cycle where you’re too tired to function well during the day but unable to sleep well at night due to your allergies.

These symptoms can be exacerbated by lying down, as gravity allows mucus to build up and airway passages to narrow, making breathing more difficult. In light of this, let’s now look at the best tips on how to sleep at night while experiencing an allergic reaction.

How To Sleep Despite Allergies At Night

If you’re struggling with allergies that won't let you sleep, you're not alone. Allergies can significantly disrupt your ability to get a good night’s rest, but here are some strategies to help you sleep better in spite of them:

1. Keep Your Bedroom Allergen-Free

Use hypoallergenic pillows, mattresses, and covers to minimize exposure to allergens like dust mites. Wash your sheets, pillowcases, and blankets weekly in hot water to kill dust mites. Use a vacuum with a HEPA filter to remove allergens from carpets, rugs, and upholstery. Vacuum at least once a week. Dust mites and mold thrive in humid environments. Keep the humidity level in your bedroom below 50% by using a dehumidifier. Consider using an air purifier with a HEPA filter to remove allergens from the air. Place it in your bedroom and keep it running throughout the night.

2. Shower Before Bed

Pollen, dust, and other allergens can cling to your skin and hair. Taking a shower before bed can help remove these allergens, reducing the likelihood of them transferring to your bedding.

3. Keep Windows Closed

During allergy season, keep your windows closed to prevent pollen from entering

your bedroom. Use air conditioning instead, but make sure to clean the filters regularly to avoid circulating allergens

4. Choose the Right Medication

Over-the-counter antihistamines can help reduce allergy symptoms, but some can cause drowsiness while others may keep you awake. Opt for a non-drowsy antihistamine during the day and a sedating one at night, but always consult your doctor before starting any new medication.

5. Nasal Irrigation

Use a saline nasal spray or a neti pot before bed to clear out your nasal passages. This can help reduce congestion and make breathing easier during sleep.

6. Adjust Your Sleep Position

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7. Maintain a Clean Sleeping Environment

Avoid sleeping with pets if you’re allergic to animal dander. Wash their bedding frequently and keep them out of your bedroom, especially during allergy season.

In the next section, let’s look at the relationship between getting enough rest and recovering from an allergic reaction.

Does Sleep Help With Allergies?

Getting adequate sleep is crucial for overall health, and it can also play a role in managing allergies. Here's how sleep can influence your allergy symptoms:

1. Immune System Support: Sleep is essential for the proper functioning of your immune system. During sleep, your body produces cytokines, proteins that help your immune system respond to infections and inflammation, including allergic reactions. A lack of sleep can weaken your immune system, making you more susceptible to allergens and worsening your symptoms.

2. Reduction of Stress Hormones: Poor sleep can increase levels of stress hormones like cortisol, which can exacerbate allergy symptoms. By getting enough rest, you help keep these hormone levels in check, potentially reducing the severity of your allergic reactions.

3. Improved Symptom Management: When you’re well-rested, your body is better equipped to handle allergens. On the other hand, fatigue can make your symptoms feel more intense and harder to manage.

Next, let’s look at why you may be waking up with allergies, especially after a full 7 - 9 hours of sleep.

Why Do I Wake Up with Allergies?

Waking up with allergy symptoms is a common issue, and it can be caused by several factors:

1. Dust Mites in Bedding: Dust mites are microscopic creatures that thrive in bedding, mattresses, and pillows. As you sleep, you may inhale allergens from dust mite droppings, leading to morning congestion, sneezing, and a runny nose.

2. Nighttime Pollen Exposure: If you leave your windows open at night, pollen can enter your bedroom and settle on your bedding, leading to morning allergy symptoms.

3. Indoor Allergens: Mold spores, pet dander, and other indoor allergens can accumulate in your bedroom, particularly in areas with poor ventilation. Breathing in these allergens throughout the night can trigger symptoms when you wake up

4. Nasal Congestion: Lying down can cause mucus to build up in your nasal passages, leading to congestion and discomfort when you wake up. This can be particularly problematic if you suffer from allergic rhinitis (hay fever).

5. Delayed Allergic Reactions: Sometimes, your body’s allergic reaction to exposure earlier in the day can be delayed, causing symptoms to peak overnight or early in the morning.

By managing these potential triggers, you can significantly improve your sleep quality and reduce the impact of allergies on your nightly rest. However, when in need of extra help, some sleepers turn to prescription medicines. Let’s talk about this next!

The Best Allergy Medicine For Sleep

When dealing with allergies that disrupt your sleep, choosing the right medication is essential. Nighttime allergy medicines are designed to alleviate symptoms while also helping you fall asleep. Here are some of the best options:

1. Diphenhydramine (Benadryl): Diphenhydramine is an antihistamine that works by blocking histamines, which are chemicals your body produces in response to allergens. It is effective in reducing allergy symptoms such as sneezing, runny nose, and itchy eyes. It also helps you sleep because it can cause significant drowsiness, but it can also lead to dry mouth, and may not be suitable for long-term use.

2. Chlorpheniramine (Chlor-Trimeton): Another first-generation antihistamine, Chlorpheniramine is effective in managing allergy symptoms and can also help with sleep due to its sedative effects. It provides relief from allergy symptoms and can aid in sleep, but like benadryl, it can cause drowsiness, dry mouth, and may lead to a “hangover” feeling the next morning

3. Doxylamine (Unisom): Doxylamine is an antihistamine used primarily as a sleep aid but can also help alleviate allergy symptoms. It’s available in many over-the-counter sleep medications. It helps with both allergy relief and sleep, but can cause morning grogginess and is also not recommended for long-term use.

4. Cetirizine (Zyrtec): Cetirizine is a second-generation antihistamine that provides 24-hour relief from allergy symptoms. Although it’s less sedating than first-generation antihistamines, it can still cause drowsiness in some people, making it a good option for nighttime use.

5. Loratadine (Claritin) with Sleep Aid: Loratadine is a non-drowsy antihistamine, but it’s often combined with a sleep aid like diphenhydramine in night time formulas. It provides allergy relief without excessive next-day drowsiness. When combined with a sleep aid, it helps with sleep.

You should always consult with your doctor before taking any of these medications (and more) to ensure that they are safe for use, especially in consideration of other medicines you may already be taking.

In light of this, let’s now look at some tell-tale signs indicating that you need to speak to a doctor about your nighttime allergies.

When To See A Doctor

Nighttime allergies can significantly impact your quality of life, especially if they’re causing frequent sleep disruptions. Seek professional help if you experience:

1. Persistent Symptoms: If you’ve tried over-the-counter medications and home remedies but still wake up with allergy symptoms, see a doctor. Persistent symptoms could indicate a more serious underlying condition or the need for prescription-strength treatment.

2. Severe Reactions: If you experience severe symptoms like difficulty breathing, chest tightness, or a persistent cough or sore throat that worsens at night, seek medical attention immediately. These could be signs of asthma triggered by allergies or another serious respiratory condition.

3. Impact on Daily Life: If your nighttime allergies are causing you to lose sleep and affecting your ability to function during the day, it’s crucial to consult a doctor. Chronic sleep deprivation can lead to a host of other health issues, including weakened immune function and mental health challenges.

4. Suspected Allergens: If you’re unsure what’s triggering your nighttime allergies, an allergist can help identify the allergens through testing. They can also provide guidance on how to minimize exposure and recommend appropriate treatments.

5. Side Effects of Medication: If the over-the-counter medications you’re taking are causing unwanted side effects like excessive daytime drowsiness, dry mouth, or other issues, a doctor can help you find a better treatment option.

6. Considering Immunotherapy: For those with severe or persistent allergies, immunotherapy (allergy shots or sublingual tablets) may be an option. This treatment involves gradually exposing your body to the allergen in controlled amounts, which can help reduce sensitivity over time. A doctor can determine if this treatment is suitable for you.

Conclusion

Dealing with allergies at night can be challenging, but with the right strategies and treatments, you can improve your sleep quality. By keeping your bedroom allergen-free, choosing the right medications, and making small adjustments to your sleep environment, you can minimize the impact of allergies on your sleep. Remember, if your symptoms persist or worsen, consult with a doctor to explore further treatment options.