Allergies are among the most common health issues affecting millions worldwide. In the US alone, around 100 million people experience different forms of allergies. Allergies significantly influence the quality of life, especially when it comes to sleep patterns and breathing. Therefore, if we want to improve overall health and well-being, we need to understand the link between allergies and sleep.
So, let's understand the core of this problem.
What are Allergies?
Allergies are medical conditions that manifest when the immune system responds to a harmless substance, such as pollen, dust mites, pet hairs, or mold. These products are known as allergens. Every time the body comes near them, the defense system is activated. In response, you will experience signs such as sneezing, runny nose, itching, and coughing.
Allergies have become one of the most widespread chronic diseases across the world, affecting up to 40% of the global population. Allergic rhinitis, or simply hay fever, is prevalent in the US. It affects approximately 60 million people in the US, including children.
Your body's response to allergies can be of varying severity. It can range from simple inflammation to significant adverse effects, enough to affect your daily life. Therefore, you must deeply understand the symptoms and causes of allergies. This knowledge will help you take the necessary action on time.
How do Allergies Affect Sleep?
One of the main complaints of allergies is nasal congestion. The severity of this symptom worsens when one lies down to get some sleep. Recent research published in the Journal of Allergy and Clinical Immunology revealed that people with allergic rhinitis are more likely to have interrupted sleep than those without allergies. Not only that, sneezing, itching, and coughing also disrupt sleep and wake the person up many times in a single night.
Allergies can also worsen other sleep disorders, such as sleep apnea. Sleep apnea, also known as obstructive sleep apnea, involves the physical obstruction of the airways during sleep due to floppy tissues in the back of the throat and tongue. Nasal congestion due to allergy worsens the condition.
Research on people with allergic rhinitis and obstructive sleep apnea revealed that people with both conditions had worse symptoms and quality of sleep than those with sleep apnea alone.
Consistent sleep loss adversely affects health, including altered thinking abilities, mood problems, and a vulnerable immune system. It can also decrease the community's general productivity and standard of living. Hence, proper management of allergies is ideally necessary to attain and sustain sound sleep and health.
The Effect of Allergies on Breathing
If you are also a sufferer of allergy, you would know how frustrating it feels to breathe at times, particularly at night. The narrowing of the airways makes the person breathe with the mouth open. This leads to effects such as dry mouth and sore throat and impacts the quality of sleep.
Asthma is a disease that affects many people. Exacerbation of asthma can occur in the presence of allergens, and this can be deadly to asthmatic patients. According to a clinical study, 60% to 80% of people with asthma are also affected by allergic rhinitis. Since there is an overlap between these disorders, it is necessary to control allergy manifestations to avoid a sharp decline in asthma control.
Allergens are also known to cause inflammation in the body. The inflammation results in swelling of the airways and hampers breathing. This is even more ruinous at night when the body's position is changed to a horizontal. In simple words, allergy symptoms account for breathing difficulties during sleep. Therefore, proper management of the conditions is crucial.
Tips for Managing Allergies to Improve Sleep Quality
Research showed that people who control their allergy symptoms experience marked improvements in their sleep quality. Chronic allergies can seriously affect people's ability to sleep soundly. However, adopting these strategies can drastically lower the effects of allergies on sleep comfort.
Here are some practical tips that you will find useful.
Reduce Allergens in the Bedroom
Filter out allergens circulating the house by buying air purifiers.
House dust mites can easily be dealt with simply by washing those items in hot water each week to get rid of the dust mites.
It is recommended to close windows when pollen concentration is at its highest.
Medications and Treatments
Non-prescription allergy medicines can be a good way to overcome them. Studies show that nasal corticosteroids help decrease the nasal passages' inflammation. However, you should always consult a professional before using any medications.
Lifestyle Changes
Bathe before bed to wash off any allergens that may have accumulated on the skin and hair.
Hypoallergenic pillows and mattress covers should also be used.
Comfortable Sleep Environment
Ensure the bedroom is in cool, dark, and low-light conditions. Also, you should aim for proper positioning during sleep to lessen congestion. For this purpose, you have to slightly raise the head section of the bed.
Sleep Tracking
Modern applications for tracking sleep quality, such as Pillow, can be useful for people suffering from allergies and sleep disorders. If the user notices disruptions, the apps track the sleep schedule and explain how allergies interfere with it. This knowledge can then be applied to modify the treatments offered for sleep.
When to Get Professional Help?
In most cases, allergies need to be managed by a professional. For certain triggers and symptoms, it is vital to speak with a healthcare provider to devise a customized plan to help manage the condition.
You will sometimes need medications such as antihistamines or nasal corticosteroids for allergic reactions such as congestion. Therefore, it's better to consult with a professional. They will properly guide you regarding the time and technique used in these medications.
They can also encourage allergen skin testing, which determines the exact allergens the person is sensitive to. This is very important when approving a management plan. Furthermore, the specialists can provide guidelines for necessary changes in daily life and the surroundings that are critical for effectively avoiding exposure to allergens.
