Do you suffer from nasal allergies? 5 tips for better sleep
Follow-up
After months of cold weather in many countries around the world, warm spring arrives with a bittersweet taste for those suffering from hay fever, or allergic rhinitis.
More than 13 million people in the UK suffer from this condition, which causes itching, tearing, and bouts of sneezing. While symptoms can be managed with antihistamines or other allergy medications during the day, dealing with them at night can be more challenging.
About 26 percent of Britons have difficulty sleeping at night due to hay fever, and long nights and lack of sleep can negatively affect physical and mental health during the day.
Dr. Deborah Jin, a sleep expert with over 20 years of experience in helping people achieve restful nights, offers some tips that can help sufferers manage their symptoms through quick lifestyle and home environment adjustments, according to the Independent:
Vacuum your bedding
One of the quickest ways to make a difference is by vacuuming your bed, where dust particles and pollen accumulate.
Dr. Jin states: “Vacuuming your bedding is often overlooked or completely forgotten… By using a vacuum, you will significantly reduce the amount of dust and pollen you bring in from outside, ensuring it is minimized in the bedroom.”
The doctor explains that a vacuum with a high-efficiency particulate air (HEPA) filter can be more effective, capturing fine traces of dust.
Wash your clothes
Another easy solution is to wash your clothes when experiencing hay fever symptoms. Scents and particles can cling to your clothing, increasing discomfort.
She adds: “Although washing your clothes may be the last thing on your mind, doing so will help you get rid of any pollen or allergens when you enter your home, preventing them from reaching your furniture.”
Reclined bed
It may seem strange at first, but sleeping in a slightly raised position improves your nighttime experience.
She says: “Reclining the bed is used to solve many sleep issues, such as sleep apnea. It can also be used to treat allergies, specifically hay fever.”
The expert provides instructions on how to do this: “You will need to place some pillows under your neck and head before bed, elevating your head at an angle between 10 and 30 degrees. This will help your body drain any mucus from your sinuses faster due to gravity, leading to clearer airways before sleep. This should help you breathe better if one of your symptoms is a runny nose.”
Air purifier
Those suffering from hay fever might be familiar with this advice, but an air purifier could change your life if you’re experiencing chronic symptoms.
The expert advises: “Even at night, dust and pollen remain in the air. It is recommended to purchase a silent air purifier so its noise doesn’t keep you awake all night… This can help reduce the impact of allergies and hay fever. If possible, turn it on just before bed to start removing allergens before you settle down, purifying the air for relaxation.”
Hypoallergenic bedding
Changing your bedding is a smart investment if you have trouble sleeping at night due to symptoms. Hypoallergenic covers are specifically designed to prevent allergies.
Dr. Jin explains: “These covers use hollow fibers instead of down alternatives, reducing the likelihood of pollen and dust accumulating at night by preventing pollen, household dust, and other allergens from getting trapped inside the bedding.”
