Are Your Seasonal Allergies Getting Worse? These 7 Tips Can Help You Sleep Better
Longer pollen seasons and increasing pollen counts mean more people are dealing with the effects of allergies, especially at night. Allergy symptoms like congestion, sinus pressure, and itchy eyes can easily turn bedtime into a struggle.
'Allergy symptoms like congestion and sinus pressure can dramatically reduce your sleep quality,' says Dr. Carleara Weiss, PhD, MS, RN, a behavioral sleep scientist and advisor for Opera Beds. 'The less restorative sleep you get, the worse your body can respond to inflammation and environmental triggers.'
Fortunately, these seven surprisingly simple tips could ease allergy symptoms and help you sleep better, even during peak pollen periods.
It's tempting to unwind with a glass of wine or a beer, especially after a long day, but skipping it might be worth the effort, even if it's easier said than done.
'Alcohol raises histamine levels in the body, which can worsen nasal congestion,' says Weiss. Red wine, beer, and champagne are the biggest culprits thanks to their high histamine and sulfite content.
Instead, stick to herbal tea or water in the evening. You'll wake up clearer and probably more hydrated, too.
Late-night sweet tooth? We get it, reaching for fruit instead of cookies isn't always the most satisfying swap. Still, it could make a real difference.
Pineapple and kiwi contain bromelain, an enzyme that helps break down mucus and soothe inflamed sinuses. Apples and berries pack quercetin, a natural plant compound with antihistamine effects. Together, they can support better breathing and reduce congestion by bedtime. 'These fruits are an easy, natural way to complement traditional allergy medications,' Weiss explains.
Both turmeric and ginger are known for their anti-inflammatory powers. Add honey—a natural antihistamine—and you've got a calming bedtime tonic that helps reduce swelling in the nasal passages and throat.
'This combo helps soothe irritated airways and supports respiratory health,' says Weiss. Bonus: It can also help you wind down before bed.
It might not be glamorous, but a swipe of petroleum jelly at the base of your nostrils can catch pollen before it enters your nasal passages. 'It acts like a pollen trap,' says Weiss. Just don't apply it to irritated or broken skin, since Vaseline doesn't contain water and can worsen dryness.
Dust mites love your non-washable home decor. One way to kill them without a deep clean? Freeze them.
Place soft items in a sealed bag and pop them into the freezer for 24 hours. 'This reduces the allergens you breathe in at night and may help soothe itchy eyes and skin,' Weiss says.
You might not associate your feet with your sinuses, but rubbing diluted peppermint oil on your soles can help clear your head. 'Your feet have large pores and absorb the oil quickly,' Weiss explains. Peppermint oil contains menthol, a natural decongestant that helps open airways and soothe scratchy throats. Apply it to your feet and pulse points before bed for the best results.
'Aim to keep your room between 60 and 65 degrees Fahrenheit,' Weiss advises. Warmer air can worsen inflammation and trigger more histamine release, while cooler temps promote better airflow and reduce nasal swelling. Just don't overdo it. Temperatures below 60 can irritate your lungs and upper airway.
Dr. Weiss recommends getting a jump start on allergy season instead of reacting once symptoms appear. 'Don't wait for allergy season to arrive to start taking your antihistamine or trying these remedies,' she says. 'You can make simple changes around the home to keep allergies at bay.'
A few bonus suggestions:
Seasonal allergies can interfere with sleep, but you don't have to suffer through every night stuffed up and miserable. Small changes to your evening routine (from cooling down your room to drinking turmeric tea) can have a big impact on how you feel when your head hits the pillow.
Your allergies might be seasonal, but your sleep shouldn't be.
Click here for more information on Opera Beds
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From interviewing sleep experts to reporting on groundbreaking studies, I've managed to glean a lot of advice on how to overcome insomnia after writing non-stop about sleep for almost two years. I've even come up with my very own sleep advice from testing the most innovative sleep products and trying the latest sleep trends, with every technique I try illuminating which sleep hacks are actually worth the hype. Because it turns out that even if you have the best mattress for your needs you can still find yourself lying awake at night, and it helps to have some effective sleep tricks to hand. So, to celebrate all that I've learned as a sleep writer, I've rounded up 20 game-changing, insomnia-crushing sleep tips from top-of-their-field experts, landmark research, and my own personal experience — so you can fall asleep fast from tonight. Like to kickstart your morning with a refreshing shower? Maybe it's time to ditch it in favor of a warm sleep-inducing evening shower instead. Back in June, NHS physician Dr Tim Mercer at Opera Beds told me it's best to take a shower before bed for improved sleep as it can wash away any irritating allergens collected during the day. "Allergies can hit hard, especially at night," says Dr Mercer. 'For many, that means disrupted sleep, itchy eyes, and endless sneezing. You can shower before bed to wash off pollen, stopping it from transferring to your pillow." Plus, your core temperature will drop after a warm shower, which can help with melatonin production. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. If you like to kick back in the evening with a sweet treat, the bad news is that dark or milk chocolate contains sleep-disrupting caffeine. However, I was pleased when Lena Bakovic, a registered dietician at Top Nutrition Coaching, told me there is a way to get your chocolate fix without ruining your sleep: switch to white chocolate. The lighter kind has no caffeine, so it makes a better after-dinner dessert than milk or dark. While worrying has been linked to disturbed sleep, concentrating your concerns during a designated time may actually help you to sleep, according to clinical psychologist and Head of Sleep Science at Sleep Cycle, Dr. Michael Gradisar. The psychologist explained to me that the technique, called the Constructive Worry Method, prevents us from associating our beds worrying. "First, you schedule up to 15 minutes in the evening, before you go to bed, to write down your worries," says Gradisar. "When you do this, write down the top three worries you currently have and write down a possible solution for each worry." No, I'm not asking you to stop brushing your teeth in the evening (that would be gross). But you should stop cleaning your teeth right before bed. "Before you start relaxing for the evening, make sure you have done everything you usually do before bed, like getting into your PJs and brushing your teeth,' James Wilson, a sleep expert for MattressOnline, told me. 'That way, you can jump straight into bed when you feel sleepy, rather than doing anything that may wake you up," he explained. The 10-3-2-1-0 sleep rule has truly been a game changer for my sleep, as it has helped to explain why struggle to fall asleep when I do certain things well into the late evening. I always thought that drinking caffeinated drinks like coffee and soda pops in the evening was fine as long as stop guzzling an hour or two before bedtime. But the 10-3-2-1-0 rule, the first '10' part of which states that you should quit caffeine at least 10 hours before bedtime made me realize how long caffeine affects the brain. Dear diary, today I learned that writing about tomorrow is better for your sleep than going over what already happened. Yes, a study found that those who wrote a to-do list of tasks for tomorrow fell asleep faster than those who journaled about today. So, if you're struggling to fall asleep. grab a pen and notepad and jot down what needs to be done the next morning. We've all been there. You stayed up way past your bedtime and now you want to catch up with your ZZZs by sleeping in. However, waking up early after a late night is actually the best way to fix your sleep schedule. "Try to maintain your same wake-up time within a 30-minute window," Alexandra Zatarain, co-founder of Eight Sleep, told me. "So if I go to bed a few hours later, I try to get less sleep than usual by still waking up at my usual wake up time. That's going to help me the following day to feel tired, because the next day, I'm going to want to go to bed at 9pm or 9.30pm [her usual bedtime]." I recently spoke to flight attendants to get their best sleep travel tips, and Paula S. Adams, an Aviation & Business Trainer at DoYouSpeakDubai, told me her best advice for falling asleep fast on planes. "Don't take a sleeping pill or supplement on a flight if it's your first time taking them," she advises. "Instead, test it at home a few days beforehand. Plus, don't wear tight waistbands, belts, or jeans, as they restrict circulation and make sleeping uncomfortable." 60% of us habitually sleep on our sides, and I spoke to an expert who explained that there are advantages we get when we sleep on our left side. Sleeping on our left side can have a host of benefits and can help prevent health issues that can cause discomfort and insomnia. These include reduction in sleep apnea, snoring, acid reflux, and indigestion. However, he did explain that for certain heart conditions, sleeping on your right side may be better. 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And this is especially true if you're watching a new show that requires your full attention to keep up with the plot. "Whilst it can help some people to relax before drifting off, for others it can lead to a much later bedtime than we'd planned," Dr Nicola Cann, sleep psychologist and consultant, told me. "It's really all about what time we switch the TV off... The research tells us that people can become engrossed in what they're watching and are then more likely to go to sleep much later than they planned to." A doctor recently shared her opinions on the latest TikTok sleep trends, separating the myths from the ones that are actually worth trying. The sleepy girl mocktail, weighted blankets, and white noise machines are just some of the TikTok sleep hacks that got the expert stamp of approval, but other trends such as mouth taping were dismissed as potentially dangerous, with research showing the benefits are little to none. 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While there's no fixed time that you should be eating dinner for better sleep, the 10-3-2-1-0 sleep rule recommends finishing your dinner at least three hours before bed to prevent indigestion from ruining your sleep. If you don't come home until late, so it's almost bedtime once you've finished cooking, try quicker but healthy alternatives. There's even a way to have breakfast for dinner without it ruining your sleep. Melatonin gummies have become a popular sleep supplement in recent years and are considered safe to use overall, with everyone from sleep experts to flight attendants taking them to help their sleep. However, you should only use them as a last resort, Eight Sleep co-founder Alexandra Zatarain warned me. "If I'm really, really tired or a jet lagged and I need a bit of a boost [to relax], maybe I'll have some melatonin," she said. "Just be mindful; don't disrupt your body with a lot of chemical components. 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