How to sleep with allergies

How to Sleep Better During Allergy Season

by Sleep Number

Are your allergy symptoms keeping you awake at night? By making some small changes you can help yourself avoid letting allergies interfere with your sleep time. Check out the following tips on how to ensure that you get a good night’s rest.

Avoid the outdoors in the early A.M.

Pollen is typically emitted between 5:00 and 10:00 A.M, so to avoid waking up to an allergy overload, be sure to sleep with the windows closed. Keeping the indoor air as clean as possible will help ensure no outside matter finds its way into the house. And if you like to exercise outdoors, we recommend taking that morning jog after 10:00 A.M.

Keep pets out of the bedroom

We all love our pets but it’s best to keep them out of the bedroom in order to get a good night’s sleep. Pet dander is an allergen that many people are unaware they are effected by, but can be the cause of that pesky nose itch.

Befriend heat

Many allergens can be eliminated through the use of hot water when doing laundry. Dust mites, pet dander, and pollen —three of the most common allergens found on bed sheets— can be kept at bay by this simple solution. Use the dryer to avoid mold and pollen which can easily collect if handing clothes on a laundry line.

Shower before bed

This small change can make a huge difference in your quality of sleep. Showering at night allows you to wash away any pollen or substances you may have collected during the day. The steam from the shower also helps to clear sinuses.


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