Sleeping with allergies can feel next to impossible on many nights. Between the chest congestion and other symptoms, you might wake up every few hours or get up in the morning and feel like you had little to no sleep. Allergies often worsen because of the particles and impurities in your home’s air, which can range from pet hair to dust mites. Add the outdoor allergens you bring inside with you, and it’s no wonder why getting a good night’s rest can be so hard. Here are some of the best ways you can get a restful night of sleep when you struggle with allergies.
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Use Allergy Medications As Directed
Though changing your pillows and bedding can help with your allergies, don’t forget to take the medications your doctor prescribes or recommends. Different formulas might work better for you based on your body chemistry. Some daytime pills work for up to 24 hours and won’t make you drowsy. If you have issues sleeping, opt for a nighttime medication that helps you sleep. You might find relief from a nasal spray or eye drops, too.
Change Your Pillows
When was the last time you replaced your pillows? If you have to think about it or you never replaced them, now is the time to invest in a new one. Pillows pick up a lot of particles over time. The dust mites that live in your bedding can shed their skin inside the pillows, making them heavier. Pillows also lose their shape and structure with time. You’ll find different sizes like queen and king pillows and pillows made from different materials. With memory foam pillows, you can get more support as you sleep.
Keep Worn Clothing Out of Your Bedroom
You may not realize how many allergens cling to your clothing when you spend time outside. Even if you only spend 15 or 20 minutes outside, you can bring in a lot of particles that affect your allergies. The same holds true of anyone in your family who enjoys the great outdoors. Once you come inside, change into a new and clean set of clothing. Keep the clothing you wore outside in another room, like your laundry room. Some people with allergies also find it helpful to store their worn clothing in a laundry bag or tied-off trash bag.
Add Covers
Adding covers to your bed and bedding protects you from the allergens that affect your nose, lungs, and eyes. Pillow covers are different from cases because they don’t have an open end. They have a zipper that keeps the cover closed, ensuring that nothing gets inside. Similar covers are perfect for your mattress and box spring/foundation. Though you may need some help to lift the mattress and slip it into the cover, the cover will last for months or even years. These covers also keep you safe from bed bugs.
Use Hot Water for Your Bedding
Many websites will tell you to use cold water when washing your bedding because it uses less energy. When you wash your bedding in hot water, you eliminate some of the allergens and particles that affect you. Hot water can significantly reduce the amount of dust mites living in your bedding and remove pet hair and dander. Always use a dryer instead of line drying, as the latter can attract pollen and worsen your allergies.
Opt for an Air Purifier
One of the best tools for people with allergies who have trouble sleeping is an air purifier, especially one with a HEPA filter. Some models even have two or more filters. The machine pulls in the nearby air, passes it through one or more filter layers, and releases healthy and clean air. Make sure you choose one designed to work with the square footage of your bedroom. You’ll also see some models designed to clean all the air in your home.
Sleep With Your Head Up
If you usually sleep with your head flat on your pillow, consider changing your sleeping position to elevate your head. You’ll find special pillows that lift your head a few inches off the mattress, but you can also try stacking pillows. Some people who suffer from allergies find relief from adjustable beds. You can adjust the top and bottom of the bed to get in a better position for a more restful sleep. These beds also allow you to elevate your head to cope with allergies.
Dust Often
Dusting is one of the best ways to help when you are suffering from allergies. You may not know how much dust builds up in your home until you start dusting once a week. Look for dusters that attract and collect the dust instead of pushing it around. Don’t just focus on knick-knacks or art objects when dusting though. Think about places you usually can’t reach like the high corners of the room and underneath your furniture.
Stay Hydrated
Staying hydrated helps with allergies because it keeps your nasal passages clear. Doctors recommend that women drink up to 11.5 glasses of water per day and increase this amount to 15.5 glasses for men. If you don’t like to drink plain water, try out a flavor packet that contains no calories or sugar. Anything you drink will count towards this amount. Try to avoid drinks with caffeine though, since caffeine can dehydrate you.
Run a Humidifier
Adding more humidity to your home can often help you battle allergies and sleep better at night. The optimum level of humidity for a home is around 30%, but you might find it helpful to increase the level to 50%. In addition to running a humidifier in your bedroom, consider adding one to your living room. This helps you breathe easier and suffer from fewer allergy symptoms when you hang out with your loved ones.
Don’t Let Allergies Ruin Your Sleep
Instead of tossing and turning all night due to a runny nose and other allergy symptoms, learn how to control those symptoms and get a handle on your sleep. By taking control of your environment and adopting these practical tips, you can create a more comfortable and restful sleep routine. Whether you choose one strategy or combine several, these adjustments can help you breathe easier, reduce allergy triggers, and finally enjoy the deep, uninterrupted sleep you deserve.