We all know that getting enough sleep is essential for physical and mental health. But when an allergic reaction disrupts your sleep, it can be difficult to get catch up on much-needed rest. In this article, we discuss the link between sleep and allergies, and how to manage sleep disruptions from allergic reactions.
1. Seek Relief From Allergic Reactions to Beat Sleep Disruptions
Some people can suffer from allergies without any real signs of irritation, and yet it can cause them to have disturbed sleep, leading to low energy levels throughout the day. There are several ways to cope with this to make sure you are able to get a good night’s rest:
- Identify the Trigger – Allergies vary from person to person, so it’s important to identify what is actually causing the disruption. A simple test or visit to the doctor’s office can provide crucial information on the allergen responsible for your issues.
- Reduce Stress – The tension of everyday life can impact how well we sleep, particularly after being exposed to an allergen. Make sure to take regular breaks and practice relaxation methods, like yoga and mindfulness, to help bring about a more settled night.
- Take Natural Remedies – If you’re looking for something a little more holistic, there are a few natural remedies that can help reduce the affects of allergies. These can include things like steam inhalation, sage oil, probiotic supplements and lavender tea.
- See an Allergist – An allergist can provide you with some effective methods to control your allergies and get a full night’s sleep. This can include simple medications, such as antihistamines, or more complex ways of managing your allergies, such as immunotherapy or allergy shots.
Taking the time to seek relief from allergies is one of the most important steps to reduce the disruptions to your sleep. Once you work out your triggers and find the right relief, you’ll be better able to enjoy restful nights and energised days.
2. Stop Snoring: Taking Care of Your Sleeping Environment
Are you finding it difficult to get a good night’s rest, snoring away and awakening your sleeping partner in the process? If so, it may be time to take a good look at your sleeping environment. Here are a few dramatic steps to tackle snoring and ensure your sleep environment is conducive to restful sleep.
- Examine your mattress – A worn-out or sagging mattress can cause poor spinal alignment, leading to snoring or other sleep disturbances. Invest in a mattress that offers optimal support and comfort for a deeper, fuller sleep.
- Spruce up your bedding – Replace any ripped, stained, or old linens and bedding with something soft and comfortable.
- Watch your temperature – The ideal room temperature for a good night’s sleep should be between 60 and 67 degrees Fahrenheit. If you need to feel warmer, use a blanket or bed topper rather than increasing the overall room temperature.
When it comes to sleeping in complete comfort and with the utmost peace and quiet, noise is definitely a factor to consider. While some background noise can do the trick in helping you destress and doze off, loud, irritating sounds can prevent you from getting any sleep at all. To cut out any potential noise pollution, consider the following:
- Invest in noise canceling headphones – Wanting to listen to the sounds of the city or the great outdoors without the disruptions? Simply connect this device directly to your smartphone and with the tap of a button, control your own soundscape.
- Install a white noise machine – Do you prefer a more tailored approach? A white noise machine offers a range of customized grinding, bubbling, and pattering sounds to relax your nerves and drown out any outside noise.
- Keep scheduling in check – Try to go to sleep and wake up at the same time every day to build a better sleeping schedule.
For a good night’s sleep every night, it’s important to establish a sleeping environment that allows you to be as comfortable and uninterrupted as possible. Take a look at your sleeping arrangements and ditch your snoring habits with these easy tips.
3. Avoid Triggers: Identifying and Overcoming Your Allergies
Living life with allergies can be difficult, especially when you have no control over what triggers them. Allergies can range from mild to very severe. In order to take control of your allergy symptoms it is important to understand what triggers them and the techniques you can employ to lessen their impact.
Identifying Triggers: There are a variety of everyday triggers that may cause your allergy symptoms to flare up. These range from environmental factors such as pollen and dust mites to more unusual substances such as pet fur and specific foods. It is important to identify the particular triggers for your allergy symptoms. You can do this by keeping an ‘allergy diary’. In the diary, make a note of the dates and times your allergy symptoms flare up, as well as any environmental factors or activities you were engaged in before the symptoms started. Once your triggers have been identified, you can begin to take steps to avoid them.
Overcoming Triggers: Once you have identified your allergy triggers, it is important to take steps to reduce your exposure to them. Here are a few tips to help you overcome your triggers:
- Keep windows and doors closed to reduce the amount of pollen entering your home.
- Wash your bedding on a high temperature once a week to reduce dust mites.
- Keep your pet out of the bedroom and house, or consider alternative arrangements for your pet if this isn’t possible.
- Identify which foods may cause a reaction and avoid them.
Although avoiding triggers may help you manage symptoms, it is important to remember that this is not always possible. It may be necessary to use over-the-counter medications such as antihistamines and nasal sprays to reduce your symptoms. Consult a doctor to find out more about what is available.
4. Catch Some Zzz’s: Tips for Ensuring Restful Sleep
Most adults need a minimum of 7-9 hours of sleep to stay awake and alert during the day. That can be a challenge in cases of insomnia or sleep disorders. Here are a few tips to help ensure you get the restful sleep you need:
- Make sleep a priority. Set a nightly routine and do the same things every night before bed. That includes no screen time 30 minutes before sleep. The blue light of your TV or phone screen might prevent you from falling asleep easily.
- Make sure your bedroom is ideal for sleep. Darken the room, ensure it is quiet and the temperature is comfortable. Move all electronic devices away; laptops, TVs, and phones should be kept out of the bedroom.
- Limit caffeine. Caffeine is best avoided after midday as it takes up to six hours for it to completely leave the body. Stimulants such as energy drinks and chocolate can also reduce your ability to fall asleep.
- Take a hot shower. Taking a hot bath or shower at least ninety minutes before bed can help you relax and ease your mind. The heat makes you sweat and raise your body temperature; when you get out your body will cool down and signal it’s time to sleep.
Physical activity is also a great way to help you fall asleep faster; it increases your body temperature and soothes your mind. If you are feeling restless in the evening, try some light exercise. It can help you feel calmer and more relaxed before bedtime.
Finally, if you don’t fall asleep in 30 minutes to an hour, get up and out of bed. Try some light reading, writing, or quietly meditating until you feel sleepy enough to sleep. If sleep is still elusive, it’s best to avoid sleeping pills. You can instead experiment with natural sleep aids like chamomile tea or CBD oil.
5. Gear Up for Allergy Season: Preparations to Make Before It Hits
Allergy season is quickly approaching! As a result, it is essential to make the proper preparations in order to stay safe and healthy when the season hits. From stocking up on necessary items to maintaining environmental cleanliness, here are five key steps to consider when gearing up for the incoming allergies.
1. Check the Weather Report
The weather can be an allergy sufferer’s worst enemy. Start by staying informed and up-to-date on the impending weather forecast. On warmer days, light breezes can cause pollen to circulate unpleasantly throughout the air. When a storm is approaching, it is essential to check for wind, rain, and thunderfronts – all of which can play a major role in dictating allergy-prone conditions.
2. Stock Up On Essential Items
Prior to the first signs of allergy season, make sure to purchase the additional items needed in order to cope with the upcoming symptoms. This typically includes:
- Allergy medications such as antihistamines, nasal sprays, and eye drops.
- Allergy test kits to identify the pollen type to which you are allergic.
- HEPA air filter for the home or office.
Be sure to also consider comfortable options such as non-drowsy medicines if allergies hit you particularly hard.
3. Clean Up and Combat Dust
Dust mites tend to accumulate and thrive in less clean environments – meaning households and office spaces with lingering dust and debris could be more likely to ignite and spread allergies. Combatting dust mites includes maintaining frequent cleaning and dusting schedules as well as learning more about the locations where dust mites typically hide.
4. Stay Inside and Monitor Symptoms
Monitoring your symptoms can be key to being aware of any changes in the environment that may be influencing your allergies. So, when indoors, try to keep track of any physical reactions. This includes frequent sneezing, a runny nose, itchy/watery eyes, and any other symptoms that might be experienced as a result of allergies.
5. Schedule an Appointment With an Allergist
If possible, consider scheduling an appointment with an allergy specialist who can assist with any further medical concerns. Allergists are trained to detect common allergies and properly advise on next steps for prevention and relief. They can also help conduct any necessary tests or provide a personalized plan to make coping with allergies somewhat easier.
Sleep is essential for everyone, and having allergies can make it more difficult to get the restful sleep we all need. With a few adjustments, such as antihistamines for allergies, humidifiers to keep the air hydrated, and creating a sleep schedule, it is possible to minimize the effects of allergies disrupting your sleep. Living with allergic reactions doesn’t mean sacrificing your sleep—with some management and thoughtful adjustments, everyone rejuvenate can and be well rested and ready to tackle any challenge that may come their way!