Allergies can affect your quality of sleep in different ways, and this can lead to sleep deprivation or poor sleep quality, which can significantly impact your health and wellbeing.

More often than not, allergies disrupt your sleep patterns by making it challenging to breathe or causing itchiness and scratching, among other symptoms that can keep you up at night. In this piece, we will delve into how allergies affect sleep and how many hours of sleep they steal from you.

The impact of allergies on sleep

Allergies can significantly rob you of sleep hours by affecting your quality of rest. When you have allergies, the respiratory system is a common area that takes the hit.

For example, you may have nasal congestion, a runny nose, sneezing, and coughing, which make it difficult to sleep comfortably. In some cases, allergies can also cause skin rashes or itching that make you scratch throughout the night.

As a result, you may experience interrupted, insufficient, or fragmented sleep and wake up still tired and groggy, despite spending enough time in bed. The impact of allergies on sleep can also exacerbate other health issues such as asthma, fatigue, mood swings, and irritability.

The role of allergic reactions in sleep deprivation

Allergic reactions can trigger an immune response that can make it harder for you to fall asleep or stay asleep.

The immune system releases histamine and other chemicals that can cause swelling, inflammation, and irritation in the nasal passages, lungs, and other parts of the body. These reactions can cause discomfort, pain, and itching, which can keep you up at night.

Additionally, these reactions can stimulate the production of cortisol, the stress hormone, which can interfere with your sleep-wake cycle and make it hard for you to feel rested, refreshed, and alert during the day. Cortisol can also lower your immunity, making you more susceptible to other illnesses and health issues.

The impact of allergies on sleep duration

The impact of allergies on sleep duration varies depending on the severity of your symptoms. If you have mild allergies, you may not lose sleep hours as much as you would with severe allergies.

However, even mild symptoms can disrupt the normal sleep cycles and reduce the quality of rest, resulting in daytime fatigue and poor performance. On the other hand, severe allergies can make it hard for you to fall asleep and stay asleep for long periods. In some cases, you may wake up in the middle of the night feeling restless and uncomfortable, sometimes unable to go back to sleep.

Allergies can also cause sleep apnea, a condition where you stop breathing in your sleep, leading to oxygen deprivation and other health issues.

The impact of different types of allergies on sleep

Allergic rhinitis (hay fever)

Allergic rhinitis, also known as hay fever, affects the nasal passages and can cause sneezing, runny nose, congestion, and itching.

If you have hay fever, your symptoms may worsen at night due to changes in temperature, humidity, and exposure to allergens. As a result, you may have trouble falling asleep, staying asleep, or waking up feeling rested. Hay fever can also cause snoring and sleep apnea, which can make it hard for your bed partner to sleep.

Allergic asthma

Allergic asthma can cause inflammation and narrowing of the airways, making it difficult to breathe, especially at night.

If you have allergic asthma, you may experience wheezing, coughing, and shortness of breath, which can interfere with your sleep quality and quantity.

Related Article Allergic rhinitis: A thief of sleep

Food allergies

Food allergies can cause gastrointestinal symptoms such as diarrhea, cramping, and abdominal pain, which can lead to discomfort and waking up at night.

Additionally, food allergies can trigger skin reactions such as hives and itching, which can make it difficult to sleep.

Insect sting allergies

Insects such as bees, wasps, and ants can cause severe allergic reactions that can lead to anaphylaxis, a life-threatening condition. Even mild reactions can cause itching, rashes, and swelling that can keep you awake at night.

Tips for managing allergies and improving sleep

If you have allergies, there are several strategies you can use to manage your symptoms and improve your sleep quality:.

Identify and avoid allergens

Identifying the allergens that trigger your symptoms is the first step to reducing your exposure to them. Common allergens include dust mites, mold, pet dander, pollen, and certain foods.

Once you know your triggers, you can take steps to avoid them, such as using air filters, washing bedding regularly, and vacuuming frequently.

Use medication

Over-the-counter and prescription medications can help relieve allergy symptoms, including those that affect sleep. Examples of allergy medications include antihistamines, decongestants, and nasal corticosteroids.

However, it is essential to follow your doctor’s instructions when taking these medications, as some may cause drowsiness or interact with other drugs.

Invest in bedding and mattress protection

Encasing your pillows, mattress, and box spring in allergen-proof covers can help reduce your exposure to dust mites and other allergens that can interfere with your sleep.

Additionally, using hypoallergenic bedding and pillows can help reduce the risk of allergic reactions while sleeping.

Use natural remedies

Some natural remedies such as saline sprays, steam, and essential oils can help relieve allergy symptoms and promote relaxation.

However, it is advisable to consult your doctor before trying any new remedies, especially if you have underlying health conditions.

Conclusion

Allergies can steal many hours of sleep from you by affecting your quality of sleep, causing fragmented sleep, and triggering allergic reactions that interfere with the sleep-wake cycle.

It is essential to identify your allergens, use appropriate medication, invest in bedding and mattress protection, and use natural remedies to manage your allergy symptoms and improve your sleep quality. With these strategies, you can reduce the impact of allergies on your sleep duration and improve your health and wellbeing.