Sleep tips for allergy sufferers

Allergy sufferers have to struggle with severe fatigue, colds or coughing fits, especially in spring. This also affects their sleep at night, resulting in difficulty falling asleep or frequent sleep interruptions. This is despite the fact that regeneration and immune defence during sleep are particularly important for good health. Here you can find out which helpful tips can help you to alleviate hay fever at night and to sleep restfully despite pollen allergies.

Table of contents

      1. Pollen count in spring
      2. Allergy & Sleep
      3. Sleep tips for allergy sufferers
      4. Awake and refreshed Enjoy the spring
      5. Conclusion

        Pollen count in spring

        Spring, sunshine, hay fever. Almost 15% of adults develop a pollen allergy in the course of their lives and are particularly hard hit when nature blossoms again in spring and the pollen count of plants, trees and shrubs begins. Those who suffer from pollen allergies usually struggle with fatigue, runny nose, irritated mucous membranes and coughing fits, and are affected by the symptoms of allergic reactions not only during the day, but often into the night. This reduces the quality of sleep, prevents the urgently needed regeneration during sleep and in this way additionally robs the energy for the day.

        Allergy & Sleep

        Allergy is the term used to describe the overreaction of the immune system to substances that are actually harmless. An allergic reaction can be caused by contact with various substances such as house dust and pollen and lead to a defensive reaction of the body. In the case of widespread hay fever, our immune system reacts to the plant pollen in the air, which is absorbed through the mucous membranes. The classic symptoms include frequent sneezing and runny nose, conjunctivitis, hypersensitivity of the nose and eyes, and daytime fatigue or difficult breathing.

        Auswirkungen von Heuschnupfen auf die seelische Gesundheit

        At night, persistent allergy symptoms can make it difficult to fall asleep and sleep through the night, thus reducing the quality of sleep. In addition, the immune system works at full speed, especially during sleep, and fights against the supposedly harmful substances. Thus, allergy sufferers are often tired during the day and suffer from reduced concentration and performance.

        You can find out more about the immune system during sleep here.

        To alleviate discomfort at night and support the body during the important regeneration phase, you can integrate a few special measures into your evening routine. Basically, it is important to keep your sleeping environment as pollen-free as possible, so that the allergic reaction at night is weakened and the body can rest.

        Allergie: Schnupfen, Husten, Juckreiz bringen schlechten Schlaf

        By the way: Our tips are especially helpful for hay fever, but can also support your sleep if you are allergic to house dust or mites.

        Sleep tips for allergy sufferers

        With these quick tips, you can easily reduce the pollen load in your sleeping environment and ensure optimal sleeping conditions so that you can fall asleep more easily and find a restful sleep!

        #1 The right evening care routine

        Am Abend das Gesicht, Schleimhäute, Haare und Körper gründlich von Pollenpartikeln reinigen

        Before going to bed, we usually follow a certain grooming routine anyway. In addition to brushing our teeth or cleansing our skin, allergy sufferers should make sure to thoroughly cleanse our nose and mucous membranes to rid them of any irritating substances, as this is where pollen is absorbed by the body. Pollen flying in the air can also get caught and collect in the hair of our heads and our clothes during the day. For this reason, try to wash your hair before bed, brush it well and/or tie it away in a braid or chignon for the night, and don't change your clothes in your immediate sleeping area.

        #2 Reduce pollen traps in the sleeping environment.

        Airborne particles quickly settle into fabrics and textiles. At best, avoid unnecessary home textiles such as rugs, blankets and curtains, and don't leave your clothes exposed in the bedroom. You should wash your bed linen regularly, preferably weekly and at 60 degrees Celsius, in order to rid it completely of dust or introduced pollen. This is especially important for mite and dust allergy sufferers, but can also be useful for hay fever sufferers, as pollen can enter the bedroom during the day through open windows, clothing and our bodies themselves, and is easily stirred up at night.

        #3 Proper ventilation

        Generally, a cool (16 - 18 degrees) and well-ventilated sleeping environment is conducive to healthy sleep. However, to keep the pollen load inside your home and especially in the bedroom as low as possible, it is better to keep the windows closed during the day or equip them with a pollen screen. As soon as the pollen count decreases, you should ventilate well! In urban areas the perfect time is in the early morning (06:00 to 08:00), in rural areas in the evening between 19:00 and 24:00.

        Enjoy the spring awake and refreshed

        Our body's allergic defence reactions can quickly deprive us of sleep and cause allergy sufferers to lose energy, concentration and performance not only due to the pollen count during the day, but also due to a lack of or poor sleep at night. With these and other simple measures, you can ensure better sleeping conditions and help your body to sleep better again despite hay fever and the stress it causes. Try to follow our general sleep tips as well, so that you can prepare your body for sleep in the best possible conditions. Should your allergies still deprive you of sleep, this article will tell you how you can still start the day awake in the morning. So that even as an allergy sufferer you can enjoy the rising temperatures and warm sunshine in spring!


        • Allergy sufferers suffer from numerous symptoms, especially in spring, which also lead to sleep disturbances and problems falling asleep.
        • In order to sleep well despite allergies, it is recommended to reduce the pollen load in the sleeping environment.
        • Before going to bed, thoroughly cleanse your nose and mucous membranes and wash or brush your hair to remove irritating particles before sleeping.
        • Refrain from using home textiles and wash your bedding regularly to keep pollen exposure low.
        • Keep windows closed during the day or use pollen screens. But don't forget to ventilate at appropriate times (when it rains, in the city in the morning and in the countryside in the evening) and make sure your sleeping environment is cool.

        Best regards and see you soon!

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