During springtime, tree pollen is a common allergen. In summer, grass pollen and ragweed emerge to further plague allergy victims. And the hot, dry air of the season tends to carry more pollen than cool, damp days. Adding to the misery, some allergens aren’t seasonal at all. For example, dust mites and pet dander can trigger year-round sneezing.

Seasonal or not, allergies can wreak havoc on your sleep patterns.

While there’s no way to completely avoid the pollen and other irritants outside, there are ways to reduce your exposure indoors – specifically, in the bedroom. Here is some useful information that will help you take a summer vacation from allergy symptoms, so you can get a better night’s rest.

What are allergies, anyway?

Allergy problems – or to use the Latin term, allergic rhinitis – arise when people breathe air containing allergens. Allergens are typically harmless substances that cause the immune system in some people to release chemicals called histamines. In turn, these histamines create inflammation that leads to symptoms like watery eyes, congestion and sneezing.

How do allergies harm sleep?

If you have allergies, you likely know that dealing with a runny nose, sneezing and coughing can translate into having trouble falling asleep. But allergies can lead to a lot of restless tossing and turning that prevents you from staying asleep. Difficulty breathing can interrupt your sleep many times over the course of the night.

Many of us often turn to allergy medicines for relief, but you many experience negative side effects. Allergy treatments commonly contain decongestants that can keep you awake or antihistamines that can cause daytime drowsiness. Without enough hours of quality rest, you may suffer from next-day headaches, feelings of anxiety or depression, lack of concentration and even a lower libido.

What can you do?

You don’t have to let allergy problems stand in the way of a restful night. There are some simple and practical ways to set yourself up for sleep in an allergy-free bedroom.

• Take up the fight against dust mites. Every home has dust, leading to dust mites, but there’s no need to let them take over. Hit them where they like to hide – your bed and pillows, where they feast on the skin cells you shed during sleep. Wash your bedding regularly and, for extra protection, add a mattress protector or encasement.
• Shower before you slumber. Even if you need a shower to get going in the morning, bathing before you hit the sack rinses pollen from your hair and scrubs away dead skin cells. And don’t forget to wear clean pajamas. Pollen can cling to the fabric of your pajamas, inviting unwanted allergens in your bed.
• Swap out your chemical scents. Air fresheners, which may contain irritating chemicals, are a year-round trigger for allergies. Before you douse your house in the aroma of rainwater or a spring meadow, consider the sneeze factor. Choose diffusers with essential oils or natural spray fresheners. Laundry detergents, especially those with added fragrance, can often have the same effect. You may consider washing your bedding with a scent-free cleaner.
• Find the source of your snoring. Snoring can be caused by a number of conditions, including allergies. Talk to your primary care physician or a sleep specialist to determine if allergies are making you saw logs in your sleep.
• Shut the windows. Letting in fresh air on a hot summer night might be tempting, but an open window makes a clear path for pollen to invade your room. If it’s a cooler sleep atmosphere you seek, then address the issue by assessing your bedding and pillows. A different choice of fibers can help with air circulation near your face and body.
• Clear the air. Be sure to regularly change or clean the air filter on your central AC system to avoid recycling dust and other allergens throughout your home. Also, consider using a portable air purifier with a HEPA filter to improve the air quality right in your bedroom.

Allergies shouldn’t prevent you from getting the quality sleep you deserve. If you follow these tips, you’ll be able to better manage allergy problems and get a good night’s sleep.

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Learn More on the Better Sleep Council’s YouTube Channel: Better Sleep Tips for Allergy Sufferers

Unless you happen to live in Arizona or Hawaii, your day is about to get an hour shorter, which will impact your sleep. It’s likely to be an uphill struggle for a few days after losing that precious hour. Did you know that 6 out of 10 Americans need at least one day or more to recover from losing an hour of sleep, while nearly half of those Americans need a week or longer to recover? Ouch, that’s a lot of sleepy people.

Below are 8 sleep tips that will help you battle Daylight Saving Time grogginess and get better sleep all year long.

#1 Make a sleep promise to yourself – and stick with it!

Sure, it doesn’t seem like you should have to schedule sleep, but often it can fall to the bottom of the task list (especially when your day is shorter!). Prioritize sleep by having a set bedtime each day and then commit to following it. To prepare for Daylight Saving Time, try going to bed 10 minutes earlier in the few days leading up to it. Don’t just ignore the pending loss, make a plan for it so you get the sleep you need.

Tip: Aim for 7-8 hours of sleep per night. You might consider creating a bedtime ritual to help you ease into sleep – like maybe taking a bath, reading a book, or even listening to soft meditation music before hitting the hay.

#2 Be hungry for sweet sleep

Those late-night snack attacks do happen; however, you shouldn’t always feed into your cravings. Eating and drinking shortly before bedtime will disrupt your sleep, because digestion wakes up your body while you’re trying to catch those zzz’s.

Tip: Finish meals and snacks about 2-3 hours before bedtime. It’s also important to limit caffeine intake to the morning and finish drinking alcohol by the early evening.

#3 Check your mattress for a swell slumber

A mattress really is the foundation of a great night’s sleep, because it’s what gets you through the night so you can feel refreshed the next day. After several years of use, though, your mattress may not provide you with the proper support you need for quality sleep.

Tip: A good rule of thumb to follow is if your mattress has hit the seven-year mark, it’s time you two have a serious heart-to-heart. If it has visible signs of overuse (rips, holes, visible tearing, etc.) or you’re constantly waking up with aches and pains, then you may want to consider replacing it.

#4 Be smart about exercise

Staying active during the day is not only beneficial to your overall health, but it helps your body sleep at night, too. Even taking a simple walk can get your blood flowing and improve your sleep.

Tip: Breathe in the fresh air, smell the roses and try to get outside for your daily exercise; exposing yourself to bright light during that time will help your body stay alert. Be sure to end your workouts at least two hours before bedtime, so your body has enough time to recover before you sleep.

#5 Unplug for better zzz’s

Having electronics in your room makes it difficult for you to fall asleep. Not only do they distract you from getting the quality sleep you need, but the blue light emitted by their screens stimulates your brain while you’re trying to sleep as well.

Tip: Your bedroom should serve as an oasis for amazing sleep – which means minimizing disturbances as much as possible. Keep laptops, smartphones, tablets and electronics out of reach and far away from you while you’re asleep.

#6 Go dark in the bedroom

Artificial light disrupts natural sleep, so your bedroom needs to be completely dark to encourage it. Plus, since you spend about 1/3 of your life on a mattress, don’t you want to make that space comforting and relaxing? That’s why it needs to be quiet, cozy and most importantly, DARK.

Tip: Consider purchasing room-darkening blinds to keep the light out at night or opt for a sleep mask.

#7 Cool it off

Your environment has a huge impact on your ability to sleep, and if you want to sleep better, make your bedroom welcoming for it. When it comes to your room’s temperature, it should be just cool enough so your body wants to sleep.

Tip: Set your thermostat to a temperature between 65-67 degrees at night for satisfying sleep.

#8 Try to keep stress out of the bedroom

Bringing the stresses of your job and life into the bedroom every night won’t allow you to sleep well. Instead of getting the rest it needs, your mind is tossing and turning with worry.

Tip: Yoga nidra is a type of yoga that relaxes muscles and brings the body and mind into tranquility, which is perfect each night before bed. For example, child’s pose is a simple position to do if you’re trying yoga for the first time. It relaxes the back and calms your nervous system, so you can ease into a good night’s sleep.

Getting a good night’s sleep is important for your overall health, productivity and well-being. Follow these 8 sleep tips to make adjusting to Daylight Saving Time a breeze, so you can catch those zzz’s.

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