Sleeping with Allergies: Clean Your Way to Better Sleep

Did you know? Roughly40% of Americans suffer from seasonal allergies. Not only are allergy symptoms uncomfortable, but they can also affect your sleep quality. Long nights of wheezing, tossing, and turning leave allergy sufferers drained.

This year, take control of your symptoms by changing just a few of your habits and HVAC system additions, like a portable HEPA air filter. Learn how to get a better night’s sleep without sleeping in a hermetically sealed space!

Allergies and Sleep: What’s the Connection?

Allergies cause symptoms that include headaches, coughing, sneezing, sinus pressure, post-nasal drip, and more. Considerable research links allergy symptoms to poor-quality sleep, which may contribute to an increased risk ofdeveloping sleep disorders.

Unfortunately, it's nearly impossible to have an allergy-free home. Because of their size and prevalence, removing pollen, dust, dander, and spores from the air can be challenging. It is possible to significantly reduce allergens in your home with careful cleaning, new habits, HVAC maintenance, and more.

Keep Allergens Out of Your Bedroom

Keep allergens at bay and get a better night's sleep by:

• Keeping pollen out. During allergy season, keep windows and doors closed, especially from late morning to early evening, when pollen levels peak.
• Showering frequently. When you get home, remove your outer layers of clothing at the door and shower to get pollen off your skin and hair.
• Ridding your room of dust and dust mites. Dust and vacuum your bedroom weekly to stay ahead of dust, pollen, and other contaminants. You may need to dust your bedroom every other day if you have severe allergies. You’ll sleep much better.
• Telling Fido to sleep in his bed (in another room). Pet hair and dander are two of the most common allergens that impact sleep. Provide your pet with a cozy place to sleep in a separate room or bedroom. Dog beds can cause allergies, especially if your dog spends significant time outside. Wash your pet’s bed as often as you wash your sheets—think weekly!
• Maintaining your home’s HVAC system. A well-maintained HVAC system is the most effective tool for filtering indoor air throughout your home. Along with scheduling annual maintenance, replace your air filter every one to three months to mitigate allergens and dust. If you have pets or underlying respiratory issues, replacing the filter every month can be beneficial, especially during allergy season.
• Using an air purifier. Air purifiers filter indoor air and improve circulation, lowering the concentration of allergens in your bedroom. Look for a portable air purifier with a HEPA filter, which is rated to trap the smallest airborne particulates.

Where Should I Place My Air Purifier in My Bedroom?

Air purifier placement is critical for maximizing the device’s efficacy. A good rule of thumb is to put the unit in a space seen from all corners of the room. It can be helpful to place the purifier on top of a sturdy box so that it’s higher than any furniture, like a bed, that could block airflow.

Read More: Easy Ways to Combat Poor Indoor Air Quality

Why Do My Allergies Get Worse at Night?

It’s not just you. Allergy symptoms are often worse in the evening because of:

• Histamine levels – Histamine is the chemical that triggers your body's response to allergens and tends to be more active at night.
• Pollen levels – Pollen particles drop as temperature decreases and night falls. This can make it more likely to cling to your clothes outside or your furniture indoors.
• Body position – Lying down changes how mucus moves in your sinuses. This can cause mucus to gather in your nasal passages, leading to sneezing and coughing.
• Temperature changes – Temperature and humidity changes may affect nasal mucus production, contributing to irritation and post-nasal drip.

Does Sleeping with a Humidifier Help Allergies?

Some individuals benefit from using a humidifier for allergies, but it’s not a universal solution. A portable humidifier can thin out mucus and moisturize nasal passages, making breathing easier. However, too much humidity can promote mold and mildew growth, worsening allergies. Keep your home’s humidity between 30% and 50% for optimal indoor air quality.

Take On Allergy Season with Help from Cunningham Associates

Cunningham Associates, Atlanta's indoor air quality experts, offers various home services to simplify your life. From improving your home’s HVAC system to emergency plumbing, we’re here to help you make your home run smoothly, and your family live more comfortably.