Sleep tips for allergy sufferers

Spring is a season many people look forward to, but for allergy sufferers, it's also a time full of challenges. Hay fever, in particular, can significantly disrupt sleep. When pollen is in the air, many struggle with sneezing, a stuffy nose, and itchy eyes – symptoms that not only disrupt the daytime but can also prevent restful sleep. This impairs important processes 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 count is at its highest in spring. Released by trees, grasses, and herbs, it floats through the air and enters the body through the respiratory tract. In allergy sufferers, the immune system overreacts to these particles, triggering symptoms such as sneezing, a runny or blocked nose, and itchy eyes. Hay fever affects approximately 15% of adults and causes symptoms not only during the day but also at night, which also increases the risk of sleep disturbances, such as restless sleep and frequent awakenings.

2.) Allergy and sleep

Allergies are an overreaction of the immune system to otherwise harmless substances such as pollen or house dust. Our immune system reacts to these pollens 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. These symptoms don't just affect the daytime – sleep also suffers from allergic reactions. Especially at night, when the body should be resting, the mucous membranes work at full speed to fight off the pollen. This can lead to worse symptoms like a blocked nose or cough, which can make it difficult to sleep. Fall asleep and Sleep through the night considerably more difficult.

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

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

3.) Sleep tips for allergy sufferers

It's especially important to keep your sleeping environment as pollen-free as possible. This allows your immune system to rest at night and your body to undergo its much-needed recovery phase undisturbed. With these quick tips, you can easily reduce pollen levels in your home. 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 specific skincare routine. In addition to brushing teeth and taking care of their skin, allergy sufferers should pay particular attention to cleaning their nose and mucous membranes to remove any irritating substances.Pollen often enters the body through the respiratory tract, which is why thorough cleaning is particularly important here.

An effective method for removing pollen from mucous membranes is regular nasal irrigation with a saline solution. This helps flush pollen and other irritants from the nose and allows you to breathe more freely. It's best to use a nasal douche or a syringe with a water-salt mixture to rinse your nose before bedtime. This provides significant relief and helps you breathe more easily at night.

Pollen can also accumulate in your hair and clothing during the day. To reduce pollen levels before going to bed, we recommend washing and brushing your hair thoroughly. A practical way to keep pollen at bay is to tie your hair in a braid or bun overnight. Also, make sure you don't change clothes directly near your bed to prevent pollen from entering your immediate sleeping environment. This can improve your sleep quality and reduce allergy symptoms at night.

Tip #2: Reduce pollen traps in the sleeping environment

Airborne particles quickly settle on fabrics and textiles. To minimize pollen exposure, avoid unnecessary soft furnishings such as carpets, curtains, and blankets, and make sure your clothes aren't left out in the open in your bedroom. 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 dust mite or dust mite allergies, but can also be helpful for hay fever sufferers. Pollen often enters the bedroom via open windows, clothing, or even our bodies and can easily be stirred up at night, disrupting sleep quality.

Tip #3: Ventilate properly

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 windows closed during the day or to fit them with pollen screens. Once the pollen count subsides, however, you should ensure fresh air is available. 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 the most pollen-free and comfortable sleeping environment possible at night.

Tip #4: Use an air purifier

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

Tip #5: Nutrition and fluid intake

Pay attention to a good Nutrition and fluid intake.It is important to drink enough fluids to keep the mucous membranes moist and to thin the mucus, which makes breathing easier and helps clear the nose. Especially warm Drinks Herbal teas with honey or ginger not only soothe the respiratory system but also have a calming effect on the body, leading to more restful sleep. Ginger, for example, can have anti-inflammatory effects 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 disrupt sleep, making it difficult to fall asleep and reducing sleep quality. While alcohol can also help you fall asleep quickly, it disrupts 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 expend more energy fighting the allergic reactions. Therefore, make sure you only consume soothing and hydrating drinks to promote sleep and relieve hay fever symptoms.

Foods such as bananas are also beneficial as they are rich in magnesium and potassium, which help relax muscles and prepare the body for sleep. Almonds and walnuts contain Melatoninwhich 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, heavy pollen counts lead to symptoms such as sneezing, nasal congestion, and itchy eyes, which disrupt sleep not only during the day but also at night. This leads to sleep disturbances 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 skincare routine: Nasal irrigation 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 morning or evening, to create a pollen-free environment.
• Air purifier: Use HEPA air purifiers to reduce pollen levels.
• Diet and hydration: 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 disrupt sleep.
• These measures can help relieve the symptoms of hay fever and improve sleep quality despite pollen allergy.