allergies Archives - Better Sleep Council | Start every day with a good night’s sleep

Do Allergies Cause Insomnia?

Josh Farmer — Tue, 12 May 2020 10:30:14 +0000

It’s always nice when spring is here – but those of us with seasonal allergies might be a bit concerned about how this season affects our sleep. And with good reason! A study published in the Archives of Internal Medicine showed that people with hay fever and other allergies have difficulty sleeping. These folks are also more than twice as likely as non-allergy sufferers to deal with sleep disorders like insomnia.

Why Do We Get Allergies?

Allergies come about when pollen (abundant in the spring) and other allergens, such as house dust and pet dander, irritate the nasal passages. This causes symptoms such as sneezing, runny nose and watery eyes, and affects up to 50% of all Americans.

Insomnia, sleep apnea (irregular breathing) and other sleep disorders affect up to 30% of Americans.

What Causes Allergies to Get Worse?

Allergy symptoms tend to get worse during the night for a variety of reasons. Allergies cause the nasal passages to swell, so there’s less room for air to pass through, making nose breathing difficult. Cortisol, an anti-inflammatory hormone, is at its lowest level overnight. This causes a higher level of inflammation in the nose and lungs. Lying down to sleep brings gravity into play, and that can cause congestion to shift, making nose breathing even more difficult. Also, exposure to dust mites and pets is more common at night, which increases allergy symptoms. And histamine, which is actively involved in the regulation of sleep, may worsen allergy symptoms.

With all of this going on, it’s easy to see how breathing through the mouth could cause a dry mouth or sore throat. Postnasal drip from a runny nose can cause you to cough. Interrupted breathing, or sleep apnea, can lead to snoring. And when we’re not breathing properly, we’re more likely to get a headache. All of these things also interfere with our sleep.

It’s no surprise that the worse the allergy symptoms are, the more trouble people have both getting to sleep and staying asleep. And even when they do sleep, allergy sufferers often report that they feel sleepy during the day. Most say that their allergy symptoms, like sneezing and sniffling, also disrupt their partner’s sleep.

What Can You Do?

So what can we do during allergy season to help us get a good night’s sleep?

Make the Bedroom Ideal for Better Sleep

Keep technology out of the bedroom.
Keep the bedroom dark, cool and quiet.
Keep bedroom windows closed to prevent allergens from coming in with the breeze.
Check your heating and air conditioning systems. Make sure filters are clean.
Change sheets and pillow cases regularly. Use natural fabrics and natural cleansers for your linens.
Protect yourself from dust mites by using plastic covers for your mattress and pillow to avoid exposure at night. If your bed is older than 7 years old, consider buying a new mattress. Pillows should be replaced every 6 months, and certainly never be kept longer than 2 years. Look for a pillow that fills the gap between your head and shoulders when you lie down.
If you have pet allergies, keep your pets off the bed, and if possible, out of the bedroom.
Vacuum carpets and furniture often. Some vacuums come with an extra allergy filter built in. If you have wood or tile floors, keep them free of dust and pet dander.
To add moisture to the air, consider using a humidifier. Make sure the water is changed frequently so that mold doesn’t grow.

Take a More “Natural” Route

Take a steam bath to help loosen up congestion so you can breathe more easily.
Shower before bed. This helps to wash off any of the pollen or other allergens that transferred onto your body during the day.
Have a cup of hot tea (herbal tea, not caffeinated!) or hot water with lemon to loosen up congestion. Try to avoid caffeine late in the day.
Use a nasal saline rinse. This helps reduce the swelling in the nasal passages, and also washes out any pollen that might be in the nose. Nasal decongestant sprays are not recommended for allergies, as long-term usage (more than 3 days) can actually make the nose more inflamed.
“Unplug” yourself from computers and other electronic devices an hour before bed.

If your allergies continue to keep you from getting the sleep that is so important to your health and well-being, talk with your doctor or allergist to get a full evaluation and figure out your treatment options.

Sleep well!

Lissa

Did you know that allergy sufferers are more than twice as likely to deal with insomnia than non-allergy sufferers? Learn why from @BetterSleepOrg.

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https://www.sciencedaily.com/releases/2006/09/060918192311.htm

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

The Right Time to Find a New Mattress

Josh Farmer — Tue, 17 Sep 2019 19:21:41 +0000

There is no expiration date for your bed. It’s not going to suddenly become useless one day like a shattered dish or a dead car battery. Mattresses wear down gradually over time – so slowly that you might not realize when they’re past their prime. One question to ask yourself is, when is the right time to find a new mattress? Here are a few things to consider.

A New Mattress Can Mean a Whole New You

If you’re doing your best to get the recommended 8 hours of sleep each night but can’t seem to get the rest you need, you might be a prime candidate for a mattress upgrade.

A 2009 Oklahoma State University experiment found that switching to a new mattress from one that was 5+ years old immediately improved sleep quality and reduced minor back discomfort. It gets better. They also found that sleep quality continued to improve in the four weeks following the switch.

Most of Us Wait Three Years Too Long (or more)

While there is no hard and fast rule about how long a mattress lasts, it’s suggested that most have a life span of around 7 years. But our research finds that people tend to consistently keep their mattresses for 10 years on average. That’s 730+ nights dealing with a worn-out sleep system.

Can you even remember what year it was when you bought your current mattress? Like in so many aspects of life, time goes by so quickly. You’ve probably been sleeping on the same mattress a lot longer than you think.

You’re Not So Young Anymore, Either

It’s not just the age of your mattress that matters. Around the time we hit the big 4-0, our bodies become more sensitive to pressure. That means sleeping on a lumpy, bumpy or sagging mattress when you’re older is more likely to lead to tossing and turning throughout the night. In other words, you might need to consider the state of your mattress more frequently as you age.

(BTW: Age isn’t the only barometer you should consider. Think about other changes that happen to you over time, like weight gain/loss or physical health issues, that can change your mattress needs.)

How to Tell Your Mattress Has Gone Too Many Miles

Think of your old mattress like a well-worn running shoe. It probably feels good when you put the shoe on because, over time, it has stretched and molded to perfectly fit your foot. But the cushioning is compressed from repeated use. It doesn’t offer all the support it once had. The material is worn in certain places. Plus, it’s been soaked in sweat over and over again. All the same things happen to your mattress.

Signs like these can tell you you’re ready for a mattress upgrade:

You feel like you sleep better in hotels or even on the sofa
You regularly wake up with stiffness, numbness or aches
You can feel lumps, notice sagging or see tears in the fabric
The box spring underneath your mattress squeaks or groans whenever you move
You recently added or changed your bed partner and you haven’t gotten good sleep since – which could mean you need a new mattress, a larger mattress or both
You’re sneezing and sniffling more often at night. (Mattresses trap a lot of allergens over time.)

Time to Find the Perfect Upgrade

There are a lot of mattress choices out there and it’s important to know that they’re not one size fits all. But shopping for a new bed system doesn’t have to be so confusing. Read our tips for choosing a mattress and take the Better Bed Quizzz to help set the priorities that are most important to you. Soon you’ll be sleeping on the mattress of your dreams.

Is your mattress lumpy, bumpy or saggy? Discover why you might be due for a mattress makeover from @BetterSleepOrg. #BSCSleepTips

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Spring Fatigue

Josh Farmer — Tue, 09 Apr 2019 17:39:27 +0000

You’ve probably heard of people becoming more tired in the winter. But it’s possible to experience spring fatigue too.

The Biggest Problem Isn’t the Calendar – It’s the Clock.

Daylight Saving Time is the biggest culprit in causing spring fatigue. While most of us adjust within a day or two, others struggle longer. According to a study in the Journal of Clinical Sleep Medicine, adolescents remained tired throughout the entire week following Daylight Saving Time, and their reaction times were slower. Also, a study published in the journal Epidemiology found that car crashes in New Zealand went up 16% the first day after and 12% the second day after the switch to Daylight Saving Time.

Other Sleep Saboteurs of Spring

Daylight Saving Time isn’t the only factor that can cause a spring slowdown in your routine. Here are some other reasons you might feel a bit sleepy when spring hits, and what you can do about them:

Sleep Better with Springtime Sniffles

Allergies are common during the springtime and can prevent you from reaching the deeper, most restorative phases of sleep when you are suffering from their effects. Even if you don’t have allergy problems yourself, your partner might – and their sneezing and sniffling could keep you up at night.

Start by washing your bedding regularly, plus clean or change your air filter frequently to help manage your allergies. If your allergies are causing you to snore and you’re waking up your partner, consider investing in nasal sprays or strips to help you breathe more easily. Keep in mind that snoring can be part of a more serious health issue, so be sure to talk to your doctor first.

Darkness Is Your Friend

You’ll probably want to open your windows to enjoy the fresh spring breezes, but external noise like chirping birds or frustrated, honking commuters can interrupt your sleep.

A cool, dark and quiet room makes the best healthy sleep environment. If outside noise is stopping you from getting enough shut-eye, consider using earplugs or listen to sounds that can actually help you fall asleep, such as pink or white noise.

Don’t Make Exercise Your Enemy

Trying to fit more into your day just because it’s still light outside can also wreak havoc on your sleep. It’s no surprise that the extra daylight hours make us feel optimistic about what we can accomplish. For example, you might go to the gym later than usual and for a longer period of time. This isn’t a good plan, since doing high-intensity activities too close to bedtime can affect the time it takes you to fall asleep.

Try to keep your daily routine as consistent as possible, year-round, for the sake of your sleep. Consider completing your exercise at least 2 hours before bedtime so your body has enough time to rest too.

Check with Your Doctor about Sleep Disorders

Seasonal Affective Disorder (SAD), a type of depression related to the change in seasons, isn’t just a winter condition. Although less common, some people suffer from spring and summer SAD. Symptoms of this include insomnia, poor appetite, weight loss, agitation or anxiety.

If you experience these symptoms for days at a time, see your doctor. You may have an underlying sleep condition that needs to be addressed.

A Final Solution – Give Your Bedroom a Refresh

While you’re following these tips to set yourself up for higher-quality sleep this spring, it can’t hurt to give your bedroom a good spring cleaning too. After all, we do spend one-third of our lives in bed. Soon you’ll be fatigue-free, comfy and catching all of the zzz’s your heart desires.

Spring fatigue can make you feel downright lazy and exhausted. Learn how to fight it so you can sleep well and enjoy the season. #BSCSleepTips @BetterSleepOrg

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Bedroom Spring Cleaning

Josh Farmer — Tue, 05 Mar 2019 20:03:57 +0000

Out with the old, in with the new. Spring is the season for renewal. But it’s not limited to the daffodils blooming and bluebirds chirping outside. Now is a great time to freshen things up inside too, by giving your sleep space a makeover with some bedroom spring cleaning.

Why Spring Calls for a Seasonal Sleep Intervention

One sure sign of spring is the shift to Daylight Saving Time in March. Some people love having extended daylight in the evenings. Others struggle mightily with the lost hour of sleep that comes with moving the clocks forward.

A Better Sleep Council survey found that 43% of younger adults need at least a week to adjust to the time change when the clocks turn forward an hour. Seven days! Additionally, the American Economic Journal reported that we deprive ourselves of an extra 40 minutes of sleep each spring because of the change.

The right kind of room refresh can transform your bedroom into a sanctuary of tranquility and help you overcome those lost zzz’s this spring – not to mention set yourself up for sleep success throughout the year. (Don’t think it matters? Remember, you’ll spend at least one-third of your life on your mattress, which makes the bedroom the most used room in your house. It deserves some attention.)

So channel your inner interior designer, get ready for some KonMari-style tidying and take stock of your bedding to give your bedroom a sleep-friendly buff and polish just in time for spring.

A Fresh Look

Set the mood with color. You can make a dramatic change with wall paint. Pick lighter colors to make your room appear larger, and darker colors for it to look more intimate and warmer. Remember that color should promote sleep and relaxation. Neutral, muted tones like taupes, grays, beiges and whites work best to create a chilled out vibe.
A pop of color will go far. If you don’t want to add tons of color to your walls, consider adding hints of color through your décor. Perhaps there’s a colorful painting you’re proud of, or a new duvet you want on your bed. Subtle additions of color can give your room new life.
Organization is essential. Design your bedroom layout so it’s clutter-free and everything has a proper place. Your day is already stressful enough, so you don’t need any of that brought into the bedroom.
A bedroom as fresh as a daisy. Take advantage of the springtime flowers and add a couple to your room. If flowers aren’t your thing, other plants such as English ivy do the trick.

Renew Your Sleep Foundations

Pillow talk. In order to get the best sleep you can from your pillows, it’s important to purchase new ones nearly every three years. From feather to down, there are so many types of pillows to choose from. Try testing them before you make a purchase.
Sheet shopping. Look at different fabrics and weaves when seeking bedsheets that are comfortable for you.
Have a heart-to-heart with your mattress. If your mattress has been through several spring seasons (at least seven to be exact), it’s probably not providing you with the proper support to get optimal rest. It’s time to think about welcoming a new one.

Clear the Atmosphere

Colorful noise. Fans or air conditioners can help you fall asleep because of their white noise. Better yet, pink noise apps can help you fall asleep and even improve your memory.
Clean air. According to the Asthma and Allergy Foundation of America, hay fever affects about 20 million adults. Be sure to clean the air filter system in your home to avoid allergens.

You Spruced up Your Space. Now What?

Now that your room looks amazing, you want to make sure you feel amazing in it too. Discover our tips on getting the best sleep in your new room, and set your sights on getting at least 7 to 8 hours of sleep each night.

It’s time for a seasonal sleep intervention. Here’s how to get your bedroom ready for spring. #BSCSleepTips @BetterSleepOrg

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Allergies and Sleep

Josh Farmer — Tue, 12 Jun 2018 10:00:05 +0000

It’s a cruel summer for people with allergies. After a spring filled with fragrant blooms and the sniffling and sneezing that goes with them, you may find yourself still suffering with irritated eyes, a scratchy throat and a stuffy nose.

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.

For more help on getting the sleep of your dreams, sign up for our monthly newsletter, The Snoozzze, for the latest research, tips and much more.

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

#BSCSleepTip: A shower before hitting the hay will help keep your bedroom allergy-free for #bettersleep. @BetterSleepOrg