Don't you have trouble sleeping because your allergies get worse at night? (Nighttime Allergies) Let's talk about this!

Do you also have allergies that make it hard to sleep at night, with a stuffy nose, difficulty breathing, and difficulty falling asleep ? Then you are not alone. According to a survey, 50% of people with allergies say that they have trouble falling asleep at night and wake up from sleep. This is really annoying.

Lack of good sleep affects everything in our lives. Not only can it cause major health problems like high blood pressure and heart disease, it can also put us under mental stress. So, we definitely need to pay attention to the fact that we are losing sleep at night due to allergies.

What is the connection between allergies and insomnia?

Simply put, when an allergy occurs, four main things happen in our body, especially in the nose. If we understand this correctly, it will be easier for us to cope with it.

Imagine, you go to bed after a hard day's work, hoping to get a good night's sleep. But then your nose gets stuffy and you can't breathe. So you lift your head off the pillow, turn to the side, and find an easier way to breathe. Just as you're about to close your eyes, your throat fills with mucus and you start coughing. The more you cough and struggle to breathe through your stuffy nose, the harder it gets. So you spend the whole night tossing and turning, unable to sleep properly. The next morning, you wake up feeling very tired and irritable. It's all because of allergies.

What medications can be used for these allergy symptoms that come on at night?

We can mainly talk about two types of medicines.

• Antihistamines: These provide relief from sneezing and a runny nose.
• Decongestants : These provide relief from nasal congestion.

But an even better way is to use nasal sprays (inhaled nasal steroids and intranasal antihistamines) . These sprays provide relief from all four of the main symptoms of an allergy that we discussed earlier (sneezing, itching, runny nose, and nasal congestion) at the same time.

If you have allergies to things like pollen, starting to use this nasal spray about two weeks before the season starts can help prevent symptoms to a great extent. If necessary, you can continue using it for months to control your allergies. But all of this should be done under the guidance of your doctor .

Does Nasal Saline Rinse provide relief?

Yes, definitely. This helps a lot in washing away the mucus and allergens inside the nose. When the nose is clean, you don't need to breathe through your mouth. When you breathe through your nose, the air is cleaned, moistened, and at a temperature that suits your body before it enters your lungs. This helps you sleep soundly at night.

If you are using a nasal spray , you should aim it at the center of your head, which means it should go all the way into your nostrils. Aiming it toward your eyebrows won't help. It's also important to drink plenty of water . It will help thin out mucus and reduce congestion.

How do you find out what you're allergic to?

You can be a little detective yourself and try to find out the cause. If your allergies only occur at night, the cause may lie in your bedroom.

• Dust mites: These invisible dust mites are one of the main allergens in bedrooms. They live in bedding, pillows, and mattresses.
• Molds: If the humidity in your room is above 40%, mold can grow on carpets and bedding.
• Cigarette smoke: If someone in the house smokes, your nose can also be blocked due to breathing in that smoke. The best solution for this is to have an air purifier with a HEPA filter running in the room.

If you're having trouble figuring out what these are, you can see a doctor and get a skin test or blood test to find out exactly what you're allergic to.

Is there a connection between allergies and snoring?

Yes. When our nose is blocked, we have to breathe through our mouths. This often results in snoring. Sometimes, snoring can be a warning sign of a more serious condition called Obstructive Sleep Apnea (OSA) .

In this condition, OSA occurs when breathing stops for a few seconds during snoring. This is caused by a blockage in the airway at the base of the tongue. If your doctor thinks you are at risk for this condition, he or she will refer you for a sleep study (polysomnography) .

If this test confirms that you have OSA, your doctor will advise you to lose weight and use a machine called CPAP . This involves a machine that continuously delivers air through a mask worn over your nose while you sleep, keeping your airway open and free of obstruction.

Some more tips to help you get a good night's sleep

A good night's sleep is the best medicine for repairing our bodies and strengthening our immune system. So while you're managing allergies, try these things to get a good night's sleep.

• Caffeine and alcohol: Avoid drinking caffeine (coffee, tea) and alcohol at least six hours before bedtime.
• Be careful with medications: Some allergy medications can also cause insomnia or restlessness. Some antihistamines, such as diphenhydramine (brand name: Benadryl), can cause drowsiness. But don't use any medication without first consulting a doctor .
• Exercise: Daily exercise can help you sleep better. But don't exercise too close to bedtime, as it can overstimulate your body and delay your ability to fall asleep. Exercising in the morning provides natural sunlight and helps regulate your body's circadian rhythm, which regulates your sleep and wakefulness.
• Keep the windows closed: Keep the windows in your bedroom closed, especially at night. This will prevent things like pollen from entering the room.
• Elevate your head: Elevate the head of your bed a few inches. This can help relieve nasal congestion.
• Keep the room warm: When you have allergies, your body reacts to even the slightest cold with sneezing and a stuffy nose. So keep your bedroom at a comfortable temperature. Drink a warm drink (without caffeine) before bed to keep your body warm.

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