Sniffle, sneeze, scratch, ugh ... have seasonal allergies? Read on for natural allergy relief remedies to help you sleep better.

If your allergies seem to be bothering you more this year, that's not your imagination. In many parts of the U.S., a mild end to winter and early start to spring means a longer pollen season, says AccuWeather. Climate change may be at play, too, as many experts believe that's a factor in allergens increasing overall, CBS News reports.

Spring is an especially tough time because plants and trees begin to come out of hibernation, releasing pollen into the air. In the fall, ragweed can wreak havoc, and mold loves to settle into damp spots like a wet pile of leaves. Come summertime, dust mites are an issue for many, but they're also a threat year-round.

For those who have seasonal allergies, also known as hay fever – about 20 million Americans, according to the Centers for Disease Control and Prevention – this triggers the body's immune system to attack the pollen, releasing chemicals into the bloodstream that bring on symptoms like watery eyes, a runny nose, sneezing, wheezing, coughing and an itchy feeling in your eyes and nose.

While you're understandably focused on how allergy symptoms affect you during the day, nighttime is perhaps even more of an issue. That's because symptoms of allergies can make it more difficult to get a good night's rest, which leads to an overall decrease in health and wellness.

A study in the Journal of American College Health found that young adults with allergies reported significantly worse sleep and health quality of life than their peers without allergies. They were more likely to have sleep disturbances and use sleep medication, plus they were at risk for impaired academic functioning.

It's not just college students who crave good sleep. Kids need quality snooze time to learn new information, grow, and keep germs at bay, as Sleep Number^® notes. Adults who sleep soundly look younger, feel less stressed, make better food choices, and have an improved memory.

To reap those benefits, you have to keep your allergies under control. Heed these natural allergy relief remedies from a recent Sleep Number^® research report, “Quality Sleep: The Center of a Healthy Life," to set yourself up for good sleeping success:

Deep-Clean Your Bedroom

While you're spring-cleaning, focus your efforts on the bedroom, where allergens like to lurk.

• • Vacuum all carpets and upholstery, preferably with a HEPA (High Efficiency Particulate Arresting) vacuum cleaner
    
    

  • Wash curtains and bedding at 130+ degrees, which is hot enough to kill dust mites
    
    

  • Launder any stuffed animals, and keep this up as regularly as you wash your sheets
    
    

  • Run a HEPA air purifier – these filters remove 99.7 percent of dust particles floating around
    
    

Pay Attention to your pets

Your little furballs may be adorable, but that fur has the tendency to pick up allergens when they're walking, playing and lazing outside. Frequent bathing helps, as does making sure Fido and Fluffy sleep somewhere that's not your bedroom.

SKIP OVER-THE-COUNTER SLEEP MEDICINES

It may be tempting to reach for sleep-aid medications to help you snooze, but these ultimately lead to rest that's not as restorative.

Want even better sleep? Sleepers who routinely use their Sleep Number 360^® smart bed technology can get 28 minutes more restful sleep per night — that's up to 170 hours per year!*

Like diet and exercise, quality sleep has a profound impact on our physical, emotional and mental wellbeing. Because no two people sleep the same, Sleep Number 360^® smart beds, with SleepIQ^® technology, sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably and provide proven quality sleep. Find your Sleep Number^® setting for your best possible night's sleep, and if you own a Sleep Number^® bed, log in to your InnerCircle℠ Rewards account to see your exclusive offers, refer friends and more.

*Based on average SleepIQ^® data from 8/1/21 – 2/28/22 of sleepers who engaged with their Sleep Number^® setting, SleepIQ^® data and FlexFit™ smart adjustable base.