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Seasonal allergies can rob you of your best sleep without taking nightly precautions.

What’s more frustrating than laying in bed desperate for sleep while fighting a runny nose, fits of sneezing, and itchy watery eyes?

Or maybe it’s a tickly throat and bouts of coughing…

If this sounds familiar, you’re in good company as more than 50 million Americans struggle with allergies every year.

I’ve written in the past about our public health epidemic in which 1 in 3 people don’t get enough sleep. Allergies are likely high on the list this time of the year.

An allergy is what happens when your immune system reacts to something that normally doesn’t bother people. For seasonal allergies, the body is overreacting to outdoor allergens such as pollen.

Sleep can be tough enough given the challenges of our modern world which is why allergies are so frustrating at night.

Allergies wreck your sleep
Did you know allergies are strongly associated with sleep problems and obstructive sleep apnea symptoms?

For seasonal allergies, airborne pollen irritate the eyes and nasal passages triggering symptoms such as congestion, runny nose, sneezing, itchy and watery eyes, post nasal drip, and coughing.

With a list like that, it’s going to be harder to fall asleep and stay asleep.

What’s worse is that as nasal passages swell, the upper airway will become more narrow which can increase the risk for snoring and obstructive sleep apnea. It’s a common disorder in which breathing is repeatedly interrupted and causes sleep to be more shallow. As a result, you wake up feeling as if you haven’t slept at all.  

Allergies can also make it harder to keep on a CPAP mask for treatment.

Allergies are worse at night
If your symptoms seem to ratchet up at bedtime, you’re not imagining it.

It’s pretty common that when people lay down they get even more congested. Also, sleeping on your back also encourages the flow of postnasal drip into the throat and can lead to more spells of coughing.

Also, it’s possible you’re dealing with other allergens in your bedroom besides pollen. The list of suspects includes dust mites, mold, and even household chemicals. If you have a cat or dog that frequents your bedroom, there’s pet dander to contend with too.

Too much at stake to lose out
If seasonal allergies are making it harder for you to sleep, you need to do something about it, especially if it’s become an ongoing issue. We pay a price when we miss out on sleep.

Sleep deprived people don’t think as clearly, have a harder time coping, and they’re more moody. They also perform more poorly in school or on the job.

Over the long-term, poor sleep can increase your risk for high blood pressure, heart disease, obesity, anxiety, depression, and dementia.

The stakes have never been higher as we learn more about role sleep plays in health, happiness, and success.

Reclaim sleep from seasonal allergies
Maybe in the past you’ve told yourself it’s just something you’re going to have to live with this time of the year.  The good news is that there are plenty of things you can do to manage your symptoms and get the sleep you deserve.

Depending on your situation, your options include:

• Spending less time outside. A simple way to reduce your exposure, especially if you avoid going outside early mornings when pollen counts are higher and on windy days
• Keeping doors and windows closed helps keep allergens out of the bedroom

• Showering before going to bed will help wash away the pollen and the steam will help clear out sinuses

• Allergy-resistant bedding. Look for hypoallergenic sheets, blankets, and pillow cases.

• Keeping your room clean. Regular cleaning of allergy-trapping surfaces such as carpeting, furniture upholstery, and curtains can make a difference.  Don’t forget to frequently wash your bedding too.

• Decluttering. Besides a tidier room, that will give the allergens fewer surfaces to hang out

• Using an air purifier. A high-tech way to cut down on allergens in the bedroom, be sure it’s running with a HEPA filter.  You may also want to add a certified allergen HVAC filter to your central heating and air conditioning system.

• Eliminate other allergy triggers. Regular cleaning can help with dust mites and pet dander.  You may have to keep your pets out of your bedroom

• Nasal rinses. Rinsing with salt water can help remove excess mucus from the nose and provide some temporary relief

• Allergy medications. Your choices include over-the-counter antihistamines, decongestants, and nasal steroid sprays

• Seeing a doctor. They can discuss and prescribe stronger medications such as allergy shots.  It’s also a good idea if your symptoms are getting worse.

Everyday things that make sleep easier
It’s likely seasonal allergies isn’t the only challenge you’re facing at bedtime.  Unfortunately, there’s a long list of things that affect sleep.  

So, why make things any harder than they have to be?  That makes it important to do the right things to give yourself the best possible sleep every night.  

Start with practicing good sleep hygiene which includes maintaining a relaxing evening routine, keeping your bedroom sleep-friendly, sticking to a sleep schedule, and avoiding night time use of electronics in the bedroom.

If poor sleep has become an ongoing issue, it’s a good idea to see a doctor to check for underlying health issues.  Too many people are unaware of how many medical issues can cause problems or worsen sleep. The list includes things like chronic pain, heartburn, cancer, dementia, and asthma.  

You may also be living with undiagnosed sleep apnea like millions of Americans.

Jason Wooden, a founder of BetterSleepSimplified.com, has worked for over 20 years in biomedical research and healthcare technology research and development.

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