7 Ways To Minimize the Effects of Allergies and Help You Sleep Better at Night
Allergies can be common, but it should be treated seriously. Other than causing itchy skin, runny nose, and sneezing, allergies can result in a sleep disorder like insomnia.
People with allergies are experiencing difficulties falling and staying asleep. 36% of people with allergic rhinitis are also reporting to have insomnia.
Do not let allergies interfere with you getting a good night’s sleep. Here are 7 ways you can follow to ensure that you can avoid allergies.
Have an Allergy Screening
Getting your skin tested for allergies is one of the best ways to identify both your allergies and your sensitivities.
According to the American College of Allergy, Asthma, and Immunology, over 50 million people in America have allergies. Knowing what your allergies are is an important first step to avoid allergies and insomnia. This test can be done either through a skin or blood testing.
An allergy test may result in redness, itching or swelling of the skin but the symptoms often last for a few hours or days. This test can help determine quickly if your allergies to pollen, food, drinks, medicine, dust mites, molds, animals or insect bites.
An allergy screening test can help you determine which objects cause you allergies and sensitivities that you should avoid immediately.
Eliminate Trigger Foods in Your Diet
Preventing to eat trigger foods in your diet is a way to prevent getting possible allergies and insomnia.
Once the allergy screening test identifies the foods and drinks that your body cannot tolerate, take them out of your diet. Start being attentive and read the labels of all the foods that you are about to consume to see if they contain ingredients that can trigger your allergy.
Getting rid of trigger foods in your daily meals can help prevent allergies that can result in insomnia.
Perform Nasal Irrigation
Nasal irrigation can help reduce the symptoms of allergies and other nasal problems that can hinder you from falling asleep.
Nasal irrigation can clear your nasal passages without making it dry or congested. The Nasal Saline Irrigation Facilities Control of Allergic Rhinitis by Topical Steroid in Children study showed that performing nasal irrigation at home made of mild saline solution regularly can help ease the symptoms of allergic rhinitis. It also helped reduce the usage of steroid nasal sprays.
Another study conducted by Rabago, Guerard, and Bukstein concluded that patients with rhinosinusitis and are experiencing symptoms of daily sinus, allergic rhinitis, polyposis or asthma can improve by adopting the use of hypertonic saline nasal irrigation into their routine.
Nasal irrigation cleans the membrane of your nasal passages which helps in reducing dust and molds in your nose. A swollen and clogged nose can develop sinus congestion that can lead to insomnia.
Use Steam Inhalation
Using steam inhalation can be an old-school solution, but it can cure clogged sinuses due to allergies.
Inhaling steam through your nose can clean the allergen build-ups that trigger the symptoms of allergies. Breathing in steam can also remove irritants such as dust, pollen, and fur that can cause the inflammation of the nasal passages.
A steam inhalation is an all-natural solution that can relieve allergy symptoms without worrying about the side-effects that you can get from other medicines. Using steam inhalation can help you breathe freely, reducing the risks of insomnia.
Use Essential Oils
Incorporating essential oils into your daily routine can minimize allergy symptoms. Pure essential oils are one of the natural allergy treatments that can fight inflammation and can also boost your immune system.
Shower with eucalyptus oil before you go to sleep by sprinkling a few drops of this oil into a washcloth with unscented soap to wash your entire body can help clear your sinuses. It can also soothe your throat.
A research by Juergens, Stober, and Vetter showed that mint oil contains anti-inflammatory effects that can reduce the symptoms of chronic inflammatory disorders like bronchial asthma and allergic rhinitis. Diffusing five to ten drops of peppermint oil can unclog your sinuses and soothe your itchy throat. It can also relax your nasal muscles.
Essential oils can detoxify the body. It also fights bacteria and infections that cause allergies. These oils can also relax your mind, helping you sleep faster.
Change Your Pet’s Sleeping Area
Relocate the sleeping area of your pets to avoid getting an allergic reaction.
There are people who are allergic to their pet’s fur, dead skin, and saliva without them even knowing. You might think that sneezing and itchy nose are just symptoms of colds instead of allergies.
Let your dog or cat have their own bed in the living room or a few rooms away from your bedroom. Do not hug or kiss your pet or if you do, always wash your hands with soapy water. Give your dog or cat a bath once a week to reduce airborne allergen.
Keeping your pet out of your room can limit allergens from causing allergies.
Cover The Mattress and Pillows
Keep your mattress and pillows covered to reduce your exposure to dust, dander, and allergens that can trigger your allergy.
Dust mites settle in carpets, upholstered furniture, pillows, mattresses, and soft bedding. A study showed that using covers made of microfine fibers can reduce a person’s exposure to dust mite allergens.
Bed linens, mattresses, and pillows should also be replaced regularly to prevent dust mites. The covers must be washed in hot water to kill insects, fungi, and bacteria.
Covering your mattresses and pillows can prevent dust mites and other allergens from getting into your airways and skin resulting in allergies.
A Sleep Expert Can Help With Your Allergies
Following these steps can help you deal with your allergy and insomnia problems. These 7 tips can help you stay away from allergies and get the quality sleep that you need. If you are still experiencing issues with either allergy or insomnia, consider going to a medical professional specializing in sleep disorders to get the proper diagnosis and treatments for allergies.