Sleep tips for allergy sufferers
Allergy sufferers have to struggle with severe tiredness, runny noses and coughing fits, especially in spring. Sleep at night also suffers from this, there are difficulties falling asleep or frequent sleep interruptions. And that despite the fact that regeneration and immune defense during sleep are particularly important for health. Here you can find out which helpful tips will help you to alleviate hay fever at night and to sleep well despite a pollen allergy.
Table of Contents
- Pollen count in spring
- allergy & sleep
- Sleep tips for allergy sufferers
- Awake and relaxed enjoy spring
1. Pollen count in spring
Spring, sun, 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 pollen begins to fall on plants, trees and shrubs. Anyone who suffers from a pollen allergy usually struggles with tiredness, a runny nose, irritated mucous membranes and coughing fits and is not only affected by the symptoms of the allergic reactions during the day, but often well into the night. This reduces the quality of sleep, prevents the much-needed regeneration during sleep and in this way also robs you of the energy for the day.
2. Allergy & Sleep
An allergy is the overreaction of the immune system to actually harmless substances. An allergic reaction can be caused by contact with a wide variety of substances such as house dust and pollen and lead to an immune response by 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 a runny nose, conjunctivitis, hypersensitivity of the nose and eyes, as well as daytime sleepiness or difficult breathing.
Persistent allergy symptoms at night can make it more difficult to fall asleep and stay asleep and thus reduce the quality of sleep. In addition, the immune system works at full speed, especially during sleep, and fights against the supposedly harmful substances. 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.
In order to alleviate the discomfort at night and to support the body in 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 is weakened at night and the body can rest.
By the way: Our tips help in particular with hay fever, but can also support sleep with allergies to house dust or mites.
3. 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
Before going to bed, we usually follow a certain care routine anyway. In addition to brushing their teeth or cleaning their skin, allergy sufferers should make sure to clean their nose and mucous membranes thoroughly to free them of all irritating substances, because this is where the pollen is absorbed by the body. During the day, the pollen flying in the air can also get caught and collect in the hair of our heads and our clothing. For this reason, try to wash your hair before bed, give it a good brush and/or tie it in a braid or bun for the night and don't change your clothes in your immediate sleeping environment.
#2 Reduce pollen catchers in the sleeping environment
Particles flying in the air quickly settle in fabrics and textiles. At best, do without an unnecessarily large number of home textiles such as carpets, blankets and curtains and do not leave your clothes lying around in the bedroom. You should wash your bed linen regularly, preferably weekly and at 60 degrees Celsius, to completely remove dust or pollen that has been brought in. This is particularly important for people who are allergic to mites and house dust, but can also be useful for hay fever, since pollen can get into the bedroom through open windows, clothing and our bodies during the day and are easily stirred up at night.
#3 Ventilate properly
A cool (16 - 18 degrees) and well-ventilated sleeping environment is generally conducive to healthy sleep. In order 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 to equip them with pollen screens. As soon as the pollen count decreases, you should ventilate well! In urban areas, the perfect time is early in the morning (6:00 a.m. to 8:00 a.m.), in rural areas in the evening between 7:00 p.m. and midnight.
4. Enjoy spring awake and refreshed
The allergic defense reactions of our body can quickly deprive us of sleep and ensure that allergy sufferers lose energy, concentration and performance not only due to the pollen count during the day, but also due to a lack of or bad sleep at night. With these and other simple measures you can ensure better sleeping conditions and support your body to sleep better again despite hay fever and the associated stress. Try to also follow our general sleep tips so that you can optimally prepare your body for sleep under the best possible conditions. If your allergy keeps you from sleeping anyway, this article will tell you how you can still start the day awake in the morning. So that you, even if you suffer from allergies, can enjoy the rising temperatures and warm sunshine in spring!
Allergy sufferers suffer from numerous symptoms, especially in spring, which also lead to sleep disorders and problems falling asleep.
In order to sleep well despite an allergy, it is advisable to reduce the pollen load in the sleeping environment.
Before going to bed, do a thorough cleaning of your nose and mucous membranes, and wash or brush your hair to remove irritating particles before bed.
Do without home textiles and wash your bed linen regularly to keep pollen levels low.
Keep windows closed during the day or use pollen screens. But don't forget to air the room at suitable times (when it rains, in the city in the morning and in the country in the evening) and to ensure a cool sleeping environment.
Greetings and see you soon!