Allergies can cause a host of symptoms that make it difficult to get through your day. But for some allergy sufferers, the worst part about these symptoms is that they make it much harder to fall and stay asleep at night. When you're running on low sleep on top of your other allergy issues, the effects can particularly troublesome. To make sure you get still get a good night's sleep while dealing with allergies, try these handy tips on how to sleep better with allergies and hay fever.
Get an Air Filter
Indoor air can be just as packed with particles that irritate your allergies as the air outside. To keep dander, dust and other irritants out of the air, get a high-efficiency particulate air (HEPA) filter for your bedroom. You should also change any HVAC filters regularly and consider having your ductwork cleaned.
Get New Bedding
You might be surprised to hear that your bedding could actually be making your allergy symptoms worse. Many types of bedding contain allergens that exacerbate your symptoms at night when you lay down to go to bed. Switching to anti-allergy fabrics like bamboo bedding
can help to keep pollen, dust and other allergens from irritating your symptoms. You should also wash your bedding at least once a week to keep them fresh, particularly during allergy season.
Shower at Night
Allergens can build up on your skin and clothing during the day. Taking a shower at night before bed can let you eliminate those irritants and go to bed squeaky clean. The steam from the shower can also help relieve nasal congestion.
Use a Dehumidifier
Allergens like mold and mildew thrive in a warm, moist environment. If you regularly run a dehumidifier, it can help to limit these irritants in your home. Aim for an indoor humidity level of about 30 to 50 percent.
There's so much more you can do to sleep better with allergies than simply just taking your medication. Try these tips on how to sleep better with allergies and hay fever to feel more rested during allergy season.