Sleep Hacks for Allergy Sufferers

Updated: Mar 28, 2019

By Rebekah Delling. Reblogged from May, 2018

Spring is on it's way and so is allergy season!

Allergies are the worst and so is not being able to sleep. Combine the two and you have a recipe for misery. Allergies can disrupt sleep in a myriad of unpleasant ways. Inflamed sinus passages make it difficult to breathe, causing snoring and obstructive sleep apnea. Other allergy symptoms such as itchy, watery eyes, a runny nose, congestion, and sinus headaches also interfere with good sleep. And getting good sleep is paramount for memory, concentration, focus, mood and for fighting off those allergies in the first place!

An allergic response is cause by the immune system overreacting to a foreign substance, such as pollen. The immune system incorrectly identifies allergens as a threat and produces inflammation to combat it. Symptoms range from minor to life-threatening, but are disruptive even at their most innocuous. Nighttime can be a challenging time for allergy sufferers because the immune system is depleted and in need of regeneration.

While there is no cure for allergies, we’ve compiled a few hacks to help you cope with the symptoms, particularly at night:

Hack #1 Air Conditioning is Your Friend

As tempting as it is to fall asleep with a balmy spring breeze wafting in from an open window, this is a no-no for people allergic to pollen. Turning on the air conditioner can help prevent pollen and other pollutants from getting in while lowering humidity – which can help with with breathing.

Hack #2 Furry Friends Are Not Your Friend…at least at night

This one might be challenging for animal lovers, but anyone allergic to pet dander should encourage their pets to sleep in their own beds, preferably in another room. If this seems impossible, make sure to bathe your pets with an anti-dander shampoo as often as possible and change the bedding often. It is also a good idea to vacuum or mop the floor in the bedroom a few times a week.

Hack #3 Essential Oils Are…Well Essential

There is a plethora of essential oils that can help reduce inflammation (the main symptom of allergies) and boost your immune system. Use these oils before bed and throughout the day to manage allergies naturally. Diffuse the oils in the air, spray into the air or onto a pillow, add it to a compress, or apply topically.

Lavender Oil is a natural anti-histamine and anti-inflammatory. It also has properties that inspire relaxation. This is a good oil to use during an acute attack.

Peppermint Oil is an expectorant and can help clear phlegm and improve breathing. This oil is best used during the day due to its stimulating properties.

Frankincense Oil may conjure images of Three Wise Men and Christmas, but this is a great oil for relieving stress and anxiety, reducing inflammation and managing pain. Mix with a carrier oil before inhaling or applying topically. Moderation is recommended when using this oil due to its potency.

Eucalyptus Oil is my go-to oil for congestion. Mix it with peppermint and coconut oil for an effective homemade vapor rub. It is a natural anti-microbial and can be used in lieu of hand-sanitizer. Eucalyptus oil should be diluted before use. Click here to purchase the multi-purpose eucalyptus spray we most recommend.

To learn more about essential oils and their uses visit our essential oil supplier:

Hack #4 Seek Covers

Enclose your mattress, box spring, and pillows in hypoallergenic, microfiber zippered casings to prevent dust mites and the growth of mold and mildew. Wash your bedding in hot water at least once a week and avoid the use of decorative pillows as they tend to gather dust.

Hack #5 Shower Before Bed

Taking a quick shower before bed will rinse off the dust and debris from the day and the steam will help open your sinuses. Spray some eucalyptus or lavender oil into the steam to enhance breathing and relaxation.

Life with allergies is challenging, but is doesn’t have to be misery. Try some of these hacks for yourself and see what works! You can also schedule a Scalp & Sinus Massage or a SleepWell Massage to help improve your sleep, book one today.


#bloggingtips #WixBlog #sleephacks #sleepmassage #allergies #essential oils

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