Breathe Right and Sleep Tight: Navigating Allergies and Sleep

Sleep is affected by different factors — allergies manifesting at night is one of them. Individuals with allergies are more prone to develop snoring and obstruction to breathing, causing sleep apnoea. It is worth noting that sleep apnoea has the potential to cause significant lifestyle diseases, such as weight gain, hypertension, and cardiovascular diseases.

A 2022 study indicated a positive link between sleep disorders and allergy-related outcomes. “When you have allergies, nasal congestion and inflammation can narrow the airways, making breathing more difficult during sleep. This can further contribute to sleep apnoea, resulting in fragmented sleep and daytime fatigue,” says Dr Pavan Yadav, MBBS, MD Pulmonary Medicine, FCCP, Bangalore.

Allergic rhinitis is a common condition that affects many individuals. It may significantly impact sleep and quality of life. 

These allergies that trouble us at night may remain active throughout the year or be seasonal as well, depending on the environment, geographical location, and the individual’s immunity system. The most common allergens noted are dust mites, pollen, pet dander, cockroaches, and mould.

1. Dust mites are very common household allergens. These are very small creatures that appear on dead skin cells and often accumulate on mattresses, pillows, and box springs. 
2. One more frequently noted allergy is hay fever, caused by exposure to pollen from trees, grass, or weeds such as ragweed. Pollen allergies tend to be seasonal, causing severe symptoms during the change of seasons and reduced sleep quality.
3. Allergies to mould spores vary with the season; they are mostly seen in cold and damp environments. Mould may form around taps, sinks, shower curtains, refrigerator trays, dish racks, carpets, stuffed toys, and books. 
4. Allergy to household pets or the dander from their skin and saliva is another commonly seen allergy throughout the year. Individuals who share a bed with their pets are more prone to this allergy.
5. Proteins found in cockroaches are known to provoke symptoms similar to hay fever in a few individuals.

Being exposed to cigarette smoke and certain household items, like strong-smelling cleaning products, is thought to cause symptoms similar to allergic rhinitis.

1. Symptoms of allergies, like continuous and relentless sneezing and coughing, can disrupt sleep. Additionally, nasal congestion can cause restlessness and insufficient sleep.
2. Lack of sleep during the night will result in daytime sleepiness and fatigue.
3. To get rid of disturbed sleep, people may get addicted to sleep medications. 
4. Allergies may block the airways, causing difficulty breathing and leading to snoring in many people. 
5. In some people, serious conditions like obstructive sleep apnoea may develop due to blocked airways.

1. Control allergy triggers: Recognise and reduce your exposure to allergens in the living area by following these measures:
2. Regular cleaning routine: Dust and vacuum your bedroom regularly to eradicate airborne allergens.
3. Air purifier: Use a high-quality air purifier to remove allergens from your bedroom air.
4. Pet-free zone: If you are allergic to pet dander, keep them out of your bedroom and arrange a separate area for your pets.
5. Allergy medications: The medications used to treat allergies can provide interim relief from the symptoms of allergies, which in turn assist in attaining good sleep.
6. Immunotherapy (allergy shots): It can be used as a long-standing remedy to decrease your sensitivity to allergens and diminish symptoms.
7. Monitor pollen levels: It is good to keep a check on pollen counts and accordingly plan outdoor activities when levels are lower to cut down exposure.
8. Nasal rinsing: If you are wondering how to sleep with a runny nose, a saline solution can be of great help. A saline solution for irrigating the nasal cavity can assist in clearing nasal passages and reducing congestion, facilitating easier breathing and improving sleep when dealing with a runny nose.
9. Create an allergen-free environment in the bedroom
10. Wrap up your mattress and pillows with allergen-proof covers to prevent dust mites from settling over your bed.
11. Wash your bed linens, including pillowcases, sheets, and blankets, frequently in hot water to remove dust mites and allergens.
12. Maintain your bedroom humidity level between 30% and 50% to prevent the development of moulds.
13. During seasonal changes, when there is a higher concentration of pollen, keep windows closed to prevent pollen from entering your bedroom.
14. It is important to bathe and groom your pets regularly to reduce dander build-up.

Sleep can be affected by different allergens, medications, or sleep apnoea. It is important to identify the signs of allergies and the root cause of your allergy and take appropriate measures to prevent the repeated occurrence of symptoms. Further, one should adopt various methods to tackle allergy symptoms at night by keeping your room free of allergens, taking anti-allergic medications when recommended, and consulting your healthcare provider when necessary.

The sudden exacerbation of allergic symptoms may be due to exposure to new unknown allergens, seasonal changes, and changes in the immune system.