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

Source:

• 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

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.

Sources:

• https://www.huffpost.com/entry/feeling-sleepy-in-springtime_n_7011894
• https://www.webmd.com/sleep-disorders/features/coping-with-time-changes
• https://www.consumerreports.org/health-wellness/how-to-fend-off-daylight-saving-time-fatigue/
• https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

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.

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.

Sources:

• https://www.thespruce.com/best-plants-for-bedrooms-4163875
• http://time.com/4694555/pink-noise-deep-sleep-improve-memory/
• https://www.aafa.org/allergy-facts/
• https://pubs.aeaweb.org/doi/pdfplus/10.1257/app.20140100

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.