Sleep tips for allergy sufferers

Spring is a time of year that many people look forward to, but for allergy sufferers it is also a time full of challenges. Hay fever in particular can have a significant impact on sleep. When pollen is flying, many people struggle with sneezing, a blocked nose and itchy eyes - symptoms that not only disturb during the day, but can also prevent restful sleep. This impairs important processes that are essential for regeneration and the immune system.

In this article you will receive helpful tips to help you alleviate hay fever at night and sleep well despite pollen allergy.

Table of contents

1. pollen and hay fever
2. Allergy and Sleep
3. Sleep Tips for Allergy Sufferers
4. Conclusion

1.) Pollen and hay fever

Pollen is at its highest in spring. Released by trees, grasses and herbs, they float in the air and enter the body via the respiratory tract. In allergy sufferers, the immune system is over-sensitive to these particles and triggers symptoms such as sneezing, a runny or blocked nose and itchy eyes. Around 15% of adults are affected by hay fever and suffer from the symptoms not only during the day but also at night, which also increases the risk of sleep disorders such as restless sleep and frequent waking.

2.) Allergy and sleep

Allergies are an overreaction of the immune system to substances that are actually harmless, such as pollen or house dust. Our immune system reacts to these pollen as if they were harmful, setting off a chain reaction that leads to the typical allergy symptoms.

The most common signs of hay fever include sneezing, a runny or blocked nose, itchy eyes and blocked airways. But these symptoms do not only affect the day - sleep also suffers from the allergic reactions. Especially at night, when the body should be resting, the mucous membranes work at full speed to fight against the pollen. This can lead to increased symptoms such as a blocked nose or cough, which can make the Fall asleep and sleeping through the night considerably more difficult.

In addition, it is particularly problematic at night, as the immune system works intensively during this time to regenerate the body and build up defences. However, in allergy sufferers, this natural process is disrupted by the allergic reactions, which not only affects sleep, but also leads to daytime fatigue and reduced concentration.

To alleviate the symptoms and improve sleep quality, there are some measures that you can incorporate into your evening routine you can integrate.

3.) Sleep tips for allergy sufferers

It is particularly important to keep the sleeping environment as pollen-free as possible. This allows the immune system to rest at night and the body to go through its much-needed regeneration phase undisturbed. 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 get a restful sleep!

Tip #1: The right evening care routine

Before going to bed, most people follow a certain care routine.In addition to brushing teeth and taking care of your skin, allergy sufferers should pay particular attention to cleaning their nose and mucous membranes to remove all irritating substances. Pollen often enters the body via the respiratory tract, which is why thorough cleaning is particularly important here.

An effective way to remove pollen from the mucous membranes is to regularly rinse your nose with a saline solution. This helps to flush pollen and other irritants from your nose and allows you to breathe more easily. It is best to use a nasal douche or a syringe with a water-salt mixture to rinse your nose before going to bed. This provides significant relief and helps you to breathe better at night.

Pollen can also accumulate in your hair and clothing during the day. To reduce the pollen load before going to sleep, it is recommended that you wash your hair and brush it well before going to bed. A practical way to keep pollen away is to tie your hair in a ponytail or bun at night. Also make sure that you do not change your clothes directly near your bed to avoid pollen getting into the immediate sleeping area. This can improve your sleep quality and reduce allergy symptoms at night.

Tip #2: Reduce pollen traps in the sleeping environment

Particles in the air quickly settle on fabrics and textiles. To minimize pollen exposure, you should avoid unnecessary home textiles such as carpets, curtains and blankets and make sure that your clothes are not left lying open in the bedroom. Your bed linen should be washed regularly, ideally weekly, at 60 degrees Celsius to thoroughly remove dust and pollen. This is especially important for people with a dust mite or dust mite allergy, but can also be helpful for hay fever. Pollen often enters the bedroom via open windows, clothing or even our bodies and can easily be stirred up at night, affecting the quality of sleep.

Tip #3: Proper ventilation

Healthy sleep is promoted by a cool (16-18 degrees Celsius) and well-ventilated environment. However, to minimize pollen levels in your home - especially in the bedroom - it is advisable to keep the windows closed during the day or to equip them with a pollen screen. However, as soon as the pollen count subsides, you should ensure that there is fresh air. In urban areas, the best time to ventilate is early in the morning between 6:00 and 8:00 a.m., while in rural areas the evening, between 7:00 p.m. and midnight, is ideal. This way you can ensure that you have as pollen-free and comfortable a sleeping environment as possible at night.

Tip #4: Use an air purifier

Air purifiers with HEPA (High-Efficiency Particulate Air) filters are another way to reduce pollen levels in your bedroom. These devices not only filter pollen, but also dust, mold spores and other allergens from the air. If you sleep in a room where the air quality is particularly poor or you are sensitive to pollen, an air purifier can provide great relief. It is best to place the air purifier near your bed and let it run during the night. This will help you minimize pollen levels in the air and sleep more restfully.

Tip #5: Nutrition and fluid intake

Make sure you have a good Nutrition and fluid intake. It is important to drink enough fluids to keep the mucous membranes moist and to liquefy the mucus, which makes breathing easier and helps to clear the nose. Especially warm drinks Herbal teas such as honey or ginger not only soothe the respiratory tract, but also have a calming effect on the body, leading to a more relaxed sleep. Ginger, for example, can have an anti-inflammatory effect and support the immune system, while honey has a soothing effect on the throat and can promote sleep.

However, avoid caffeinated drinks such as coffee, black tea or cola as well as alcohol and nicotine, especially in the hours before bedtime. caffeine is a well-known stimulant that stimulates the circulation and can affect sleep, making it difficult to fall asleep and reducing the quality of sleep. Alcohol can also help you fall asleep quickly, but it disrupts the sleep phases and leads to a less restful night's sleep. Both substances can put additional strain on the immune system, which is particularly bad for allergy sufferers, as the body has to use more energy to fight the allergic reactions. Therefore, make sure you only drink soothing and hydrating drinks to promote your sleep and relieve the symptoms of hay fever.

Foods such as bananas are also beneficial as they are rich in magnesium and potassium, which help relax the muscles and prepare the body for sleep. Almonds and walnuts contain melatonin, which regulates the sleep cycle and improves sleep quality. Berries and citrus fruits are rich in vitamin Cthat strengthens the immune system and can reduce inflammation.

You can find more melatonin-rich foods that can help you improve your sleep here.

4.) Conclusion

• In spring, the high pollen count leads to symptoms such as sneezing, a stuffy nose and itchy eyes, which affect sleep not only during the day but also at night. This leads to sleep disorders and reduced regeneration.
• Allergies impair the body's natural regeneration process by causing the immune system to overactively fight pollen at night, which impairs sleep quality and leads to daytime fatigue.
• There are several tips to improve sleep despite allergies:
• Evening care routine: nasal rinsing to remove pollen and washing your hair reduce pollen exposure. Clothes should also be changed away from bed.
• Sleeping environment: Reduce textiles in the bedroom, wash bed linen regularly at 60 degrees and ensure clean air.
• Proper ventilation: Ventilate at times when pollen levels are low, such as early in the morning or in the evening, to create a pollen-free environment.
• Air purifier: Use HEPA air purifiers to reduce pollen levels.
• Diet and fluids: Make sure you drink plenty of fluids and drink calming teas like ginger or honey tea. Avoid caffeine and alcohol before bedtime, as these can interfere with sleep.
• These measures can help relieve the symptoms of hay fever and improve sleep quality despite pollen allergy.