Sleep tips for allergy sufferers

Allergy sufferers struggle with severe tiredness, runny nose or coughing fits, especially in spring. Nighttime sleep also suffers as a result, difficulty falling asleep or frequent sleep interruptions. And this 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 alleviate hay fever at night and sleep restfully despite a pollen allergy.

Table of Contents

      1. Pollen count in spring
      2. Allergy & Sleep
      3. Sleep tips for allergy sufferers
      4. Awake and refreshed Enjoy the spring
      5. Conclusion

        1. Pollen count in spring

        Spring, sun, hay fever. Almost 15% of adults develop a pollen allergy during their lifetime and are particularly hard hit when nature blooms again in spring and the pollen from plants, trees and bushes begins. Anyone who suffers from a pollen allergy usually struggles with tiredness, runny nose, irritated mucous membranes and coughing fits and is affected by the symptoms of allergic reactions not only during the day, but often into the night. This reduces the quality of sleep, prevents the much-needed regeneration during sleep and in this way also robs you of 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 a defense reaction in the body. In the widespread case of 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 runny nose, conjunctivitis, hypersensitivity of the nose and eyes as well as daytime tiredness or difficult breathing.

        smartsleep Schlafmagazin: Auswirkungen von Heuschnupfen und Allergien auf die Gesundheit und den Schlaf

        At night, persistent allergy symptoms can make it difficult to fall asleep and stay asleep and thus reduce the quality of sleep. In addition, the immune system works at full speed, especially when we sleep, and fights against the supposedly harmful substances. Allergy sufferers are often tired during the day and suffer from reduced ability to concentrate and perform. You can find out more about the immune system during sleep here.

        To alleviate the symptoms at night and 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 can be weakened at night and the body can rest.

        Allergie: Schnupfen, Husten, Juckreiz bringen schlechten Schlaf

        By the way: Our tips are particularly helpful for hay fever, but can also support sleep if you have allergies to house dust or mites.

        3. Sleep tips for allergy sufferers

        With these quick tips, you can easily reduce pollen levels in your sleeping environment and ensure optimal sleeping conditions so that you can fall asleep more easily and get a restful sleep!

        #1 The right evening care routine

        Am Abend das Gesicht, Schleimhäute, Haare und Körper gründlich von Pollenpartikeln reinigen

        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 and thus free them of all irritating substances, because this is where the pollen is absorbed by the body. Pollen flying in the air can also get caught and collect in the hair on our heads and our clothing during the day. For this reason, try to wash your hair before going to bed, brush it well and/or tie it away in a braid or bun for the night and do not change your clothes in the immediate vicinity of your sleep.

        #2 Reduce pollen catchers in the sleeping environment

        Particles flying in the air quickly settle in fabrics and textiles. At best, avoid unnecessary home textiles such as carpets, blankets and curtains and don't leave your clothes lying open in the bedroom. You should wash your bed linen regularly, preferably weekly and at 60 degrees Celsius, to completely remove any dust or pollen that has been brought in. This is particularly important for those who are allergic to mites and house dust, but can also be useful for hay fever, as pollen can enter the bedroom during the day through open windows, clothing and our bodies and is easily stirred up at night.

        #3 Ventilate properly

        A cool (16 – 18 degrees) and well-ventilated sleeping environment is generally conducive to healthy sleep. However, in order to keep pollen levels in your home and especially in the bedroom as low as possible, it is better to keep the windows closed during the day or equip them with a pollen screen. As soon as the pollen count decreases, you should ventilate well! In urban areas the perfect time is early morning (6:00 a.m. to 8:00 a.m.), in rural areas it is in the evening between 7:00 p.m. and midnight.

        4. Enjoy spring awake and refreshed

        Our body's allergic defense reactions 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 poor sleep at night. With these and other simple measures you can ensure better sleeping conditions and help your body sleep better again despite hay fever and the stress that comes with it. Try to also follow our general sleep tips so that you can optimally prepare your body for sleep under the best conditions. If your allergy still keeps you from sleeping, you can find out in this article how you can still start the day awake in the morning. So that even if you suffer from allergies, you can enjoy the rising temperatures and warm sunshine in spring!

        5. Conclusion

        • 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 allergies, it is recommended to reduce the pollen load in the sleeping environment.
        • Before going to bed, perform a thorough cleaning of the nose and mucous membranes and wash or brush your hair to remove irritating particles before sleeping.
        • Avoid 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 ventilate at appropriate times (when it rains, in the city in the morning and in the country in the evening) and ensure a cool sleeping environment.

        Greetings and see you soon!

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