Warmer weather brings allergies – runny nose, itchy eyes, coughing, and itching. Because of these symptoms, allergy sufferers often have disrupted sleep because of difficulty breathing and snoring.
According to WebMD, one study found 17 percent of patients with allergies rated their sleep as optimal. Half of the people in the study said allergies and nasal congestion woke them up at night.
Don’t let allergies keep you awake – try these tips to help you get a good night’s sleep.
First, it’s important to know what triggers your allergies. Dust mites, pet dander, and pollen are the most common allergy triggers. Once you find the cause, it will be easier to solve the problem and learn to deal with allergies and sleep.
- Vacuum your carpet and wash your sheets regularly. Dust can get trapped in carpet and sheets. Keeping the floor and sheets clean will help you keep your allergies at bay. Use hot water when washing your sheets to kill any dust mites.
- If your dog sleeps in your bed, be sure to give your dog a bath first. There’s a good chance your four-legged best friend is bringing in allergens, and it’s best to find the dog a new place to sleep.
- Shower before bedtime to keep pollen out of the bedroom. Use a dryer-dried towel to dry off. A steamy shower will also keep your sinuses clear and your throat moisturized – a great natural way to help allergies.
- Close your windows at night. Although the spring breeze might help you drift off to sleep, pollen is at its’ worst between 5 and 10 a.m.
Allergy medicines with pseudoephedrine or phenylephrine can keep you wired at night, but experts say nasal drops and other inhaled nasal medicines can be used with no impacts on sleep.
However, if you find that you do need medication for your allergies, talk to your doctor about options that can help you sleep.
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