5 reasons why worsening allergies can affect sleep duration or sleep quality

Seasonal allergies are a common problem, with millions of people around the world suffering from them every year. According to the Asthma and Allergy Foundation of America, more than 100 million people in the United States alone experience various types of allergies. Allergies can cause a range of symptoms, including sneezing, runny nose, itchy eyes, and congestion. But did you know that allergies can also affect your sleep quality?

Sleep and allergies are closely related, and the symptoms of allergies can disrupt your sleep, leading to fatigue, irritability, and other health problems. As a holistic pharmacist and adult sleep coach, I have helped many clients avoid and get through allergy season in order to maintain good sleep quality. In this article, I will explain how allergies can affect your sleep and what you can do about it.

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“I do my best to present the best and most accurate information here, but here’s what I am – a pharmacist and holistic sleep coach. I’m not a doctor or psychologist so use your best judgement when implementing my information.”

Reasons why worsening allergies can affect sleep.

Nasal Congestion

Allergies can cause inflammation and swelling in the nasal passages, leading to congestion. Not only that, but the swelling around the opening of the sinuses can block your nasal passages where it forces you to breathe through your mouth. This can lead to snoring and sleep apnea, which can affect sleep quality.

Itching and Irritation

Allergies can cause itching, irritation, and discomfort in the eyes, nose, and throat, making it difficult be comfortable. While your body is trying to get comfortable and safe, you are battling an attack from a thousand sensation all over your nose and mouth. This alone can cause falling asleep very difficult.

Post-nasal drip

Nothing is worse than feeling that drip in the back your throat fall down your wind pipe and gasp!!! Allergies can cause excess mucus production in the nose and sinuses, leading to post-nasal drip, which can cause coughing and throat irritation, disrupting sleep. Causing those middle of the night waking disrupting your sleep quality and sometimes leading to a small burst of cortisol.

Asthma

Allergies and asthma are linked. Not all people with allergies have asthma, but about 60% of asthmatics have allergic asthma. Allergies can trigger asthma symptoms, such as coughing and wheezing, which can make it difficult to breathe at night. This sudden wake up can force your body to build up carbon dioxide in the blood causing a burst of cortisol to wake you up. Typically an albuterol treatment is needed. Albuterol being a stimulant will lead to poor sleep quality, but it is a risk over benefit. I’d rather breath than get bad sleep quality.

Restless Leg Syndrome

Some people with allergies may experience restless leg syndrome, a condition that causes uncomfortable sensations in the legs and an irresistible urge to move them. This may be due to the overstimulation of your “stress response” since you have very little oxygen and carbon dioxide exchange and therefore little oxygen is able to go to the tissues and muscles. The urge to switch at night can make it difficult to fall and stay asleep.

Improving Sleep During Allergy Season

If you suffer from allergies and have trouble sleeping, there are several things you can do to improve your sleep quality As many of you know, I always try to use nonpharmacologic treatments first. Those are treatments that don’t require us to swallow medication or supplements.

Keep Your Bedroom Clean

Dust and allergens can accumulate in your bedroom, making your allergies worse. It’s worse when there is more than 1 person in that room. Dust is typically dead skin cells and a few other things. To make matters even worse, the addition of a pet can increase the amount of allergic dander. Make sure to dust and vacuum your bedroom regularly and use allergy-proof covers on your mattress and pillows. If it’s just one person, you would be ok vacuuming once per week. If there is a pet, you may want to vacuum up to 3 times per week.

Shower Before Bedtime

If you have a child or you yourself love being outside playing in the grass. You are accumulating allergens from flowers and trees all over your skin and cloths. Avoid laying down on your bed or couch before changing into a fresh pair of clothes. In addition, taking a shower before bedtime can help remove allergens from your hair and skin, reducing the chances of allergic reactions during the night.

Use Nasal Irrigation

My favorite!!! I preach on the ability of our nose and sinuses as being the best filter for our lungs. However, it is common for our nose to exhibit some reaction to the environment. Especially, when pollen count is super high. Nasal irrigation can help clear your nasal passages of allergens and mucus, making it easier to breathe and sleep. I recommend irrigation at least 1 hour before bedtime to allow the excess saline to drop out of your sinuses in order to avoid in dripping in the back of your throat.

Working With A Sleep Consultant

Sometimes, you have tried everything and may need to speak with someone that knows a little more about what allergens are causing internal havoc on your histamine cells. Maybe, you need to speak with someone that can minimize certain foods that can worsen gut heath, and thus cause your allergies to be super sensitive. That is typically where I come in. As a pharmacist with over 10 years of experience, we can review my in depth questionnaire to narrow things down. Click here to schedule a free 15 minute call to discuss how a sleeping plan can help or to speak about professional grade supplements.

Allergies can significantly affect your sleep quality, leading to fatigue, irritability, and other health problems. However, there are several things you can do to improve your sleep during allergy season, including keeping your bedroom clean, using air purifiers, showering before bedtime, and using nasal irrigation.

If you are struggling with insomnia or wanting to avoid sleeping pills, working with a sleep consultant can be extremely helpful. As a holistic pharmacist and adult sleep coach, I am here to help you work through your issues more holistically. Schedule a call with me today to learn more about how I can help you maintain good sleep quality during allergy season and beyond.

To Healthy Sleep,

Dr. Zeke Medina

Dr. Zeke Medina is a seasoned expert in the field of pharmacy, holding a doctorate from the University of Houston College of Pharmacy. As a Certified Sleep Consultant, he has not only served as a sleep mentor for Solve Your Sleep Consultants but has also made significant contributions to the field. Dr. Medina's expertise extends beyond traditional pharmacy roles; he is a dedicated biohacker, consistently exploring innovative approaches to enhance overall well-being.

With a wealth of experience spanning over a decade, Dr. Medina has positioned himself as a trusted authority in the realms of holistic sleep coaching and biohacking. His commitment to helping others achieve optimal sleep is evident in his numerous features on reputable platforms such as Humana, Insider, Sleepopolis, and MindBodyGreen. Dr. Medina has also graced television screens, appearing on NBC DFW Texas Today and Spectrum Local News.

A sought-after guest on various podcasts, Dr. Medina shares insights on sleep hacks, behavioral sleep strategies, and positive habit formation. His mission goes beyond individual consultations; since establishing his consulting agency in 2016, Dr. Medina, alongside his wife, has assisted over 1,000 families in achieving the rest they deserve. His impact extends to Fortune 500 companies, where he has played a pivotal role in ensuring employees receive the rest and recovery essential for optimal performance.