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Why Allergies Get Worse at Night (and What to Do)
Allergies are frustrating enough during the day, but they can feel even worse once nighttime arrives. Many people find themselves asking: “Why are my allergies worse at night?” This is a common concern for those who suffer from allergies. Nighttime may bring a host of symptoms that disrupt sleep and comfort. Understanding the reasons behind this can help in finding relief.
For some, symptoms seem to appear out of nowhere once the lights go out, almost like a sudden allergic reaction at night. In most cases, though, it is a combination of everyday factors, not a new allergy, that is to blame.
The Science of Nighttime Allergies
If your allergies seem to get worse at night, you’re not imagining it. Many people notice their symptoms become more noticeable as they settle into bed. While your body is exposed to allergens throughout the day, several factors can make those symptoms feel more intense at night.
As you sleep, your immune system continues responding to allergens in your environment. If dust mites, pet dander, mold, or pollen are present in your bedroom, your body’s immune response can trigger increased congestion, sneezing, postnasal drip, and other allergy symptoms. These reactions can make it harder to fall asleep, interrupt your rest, and leave you feeling less refreshed the next morning.
What Makes Allergy Symptoms Worse at Night?
A combination of environmental triggers and your body’s natural processes can make allergy symptoms feel worse at night. Here are some of the most common causes.
Dust Mites in Bedding
Bedding is a prime environment for dust mites that thrive in warmth and humidity. Generally harmless, these tiny creatures can exacerbate allergy symptoms during sleep. For those who are sensitive to allergies, dust mites can trigger symptoms that include a runny nose, sneezing, or watery eyes.
Dust mites are normal and they appear in practically every home. Houses that have high humidity, however, are more prone to attract dust mites because they absorb moisture in the air.
Regular exposure to dust mites can induce itchy eyes and sneezing, which disrupt restful nights. Implementing hypoallergenic sheets and frequent washing diminishes their impact, thus improving nighttime comfort.
Pollen and Other Indoor Allergens
Environmental allergens are abundant in our surroundings and significantly influence nighttime allergy symptoms. Indoor and outdoor particles, like pollen and dust, often find their way inside the home.
For people with seasonal allergies, pollen can cling to your hair, skin, clothing, and even pets before being transferred to your bedding and furniture. Opening windows during high pollen seasons can also allow pollen to settle on sheets, comforters, curtains, and rugs, increasing your exposure while you sleep.
Nighttime Nasal Congestion
While lying down, gravity causes mucus and other fluids to pool up in the nasal passages, which blocks airflow. Additionally, your sinuses have trouble draining, which causes them to produce mucus with the potential of becoming inflamed. This is one of the primary reasons as to why you may get a stuffy nose at night. It’s also why you may quickly feel the symptoms alleviate if you stand up and walk around.
To help relieve nighttime congestion, try:
- Sleeping with your head elevated
- Using extra pillows to keep your head raised
- Choosing a wedge pillow for added support
If ongoing congestion leads to facial pain, thick nasal drainage, or symptoms that persist for more than 10 days, it could be a sign of a sinus infection that may require treatment.
You’re Breathing Through Your Mouth
Mouth breathing may intensify nighttime allergy symptoms. It can also contribute to the causes, or be the effect, of allergy symptoms at night. When nasal congestion blocks airflow, many people resort to mouth breathing. This habit can dry the throat, worsening irritation.
Poor Indoor Air Quality
Many bedrooms may have poor ventilation, especially if doors and windows are closed at night. This keeps the air static, and appliances, such as air conditioning, can lead to the air becoming drier. In order to maintain better air quality, consider keeping your bedroom door open, use air purifiers and air filters, and also have a fan nearby to help with air circulation.
Your Circadian Rhythm and Histamine Levels
Circadian rhythms, our internal body clocks, play a role in allergy symptoms. Hormonal fluctuations at night can trigger or exacerbate allergic reactions, primarily increased histamine production at night.
Histamines are “signaling chemicals” to your immune system. They produce immune and inflammatory responses, and are the main cause of allergic reactions when your body mistakes harmless substances as threats to your body.
While circadian rhythms, particularly in the evenings and mornings, lead to heightened histamine production, they can also become worse due to several of the causes previously discussed, such as bed mites, pollen, and pet allergens.
Common Symptoms of Nighttime Allergies
Nighttime allergies manifest through varied symptoms, often mirroring those of daytime allergies. You may experience heightened discomfort when trying to sleep.
Common symptoms include:
- Sneezing and runny nose
- Itchy, watery eyes
- Persistent coughing
Recognizing these symptoms early can help you take steps to manage your allergies and improve your sleep. Depending on the allergen and your body’s response, allergy symptoms can range from sneezing and congestion to itchy eyes and postnasal drip, and they may sometimes be mistaken for a cold or sinus infection. Although most allergy symptoms are manageable, persistent inflammation left untreated can occasionally contribute to complications such as allergic bronchitis.
How to Relieve Nighttime Allergy Symptoms
A few simple changes to your bedtime routine can help reduce allergen exposure and make it easier to breathe while you sleep. Consider adding these habits to your nightly routine:
- Reduce allergens in your bedroom. Dust regularly, wash bedding in hot water each week, and consider using allergy-proof covers on pillows and mattresses to help limit exposure to dust mites, pet dander, and pollen.
- Shower before bed. Washing your hair and skin removes pollen and other allergens that can accumulate throughout the day before they’re transferred to your bedding. The warm steam may also help relieve temporary nasal congestion.
- Try a saline nasal rinse. Rinsing your nasal passages before bed can help remove allergens, reduce congestion, and promote easier breathing while you sleep.
- Maintain healthy indoor humidity. Keeping your bedroom at a comfortable humidity level can help prevent dry nasal passages. If you use a humidifier, clean it regularly to prevent mold growth, which can trigger allergy symptoms.
Medication Options
If natural at-home fixes fail to help symptoms, various medications may help effectively manage nighttime allergies. Over-the-counter solutions offer convenient relief from symptoms. The most popular over-the-counter medications for nighttime allergies include:
- Antihistamines to combat histamine reactions
- Nasal sprays for congestion
- Eye drops for itchy eyes
If you’re not sure which option is right for you, a clinician at CareFirst Urgent Care can help you choose safe, effective options based on your symptoms and health history.
When to See an Allergist
Ask yourself these questions:
- Do your allergies impact your quality of sleep?
- Do you have new allergy-like symptoms you haven’t experienced before?
- Are you having breathing difficulties during the day or at night?
- Are over-the-counter medications providing less relief?
If you answer “yes” to any of these questions, an urgent care center can provide allergy relief.
Get Fast Relief for Nighttime Allergies
Don’t let allergy symptoms rob you of a good night’s sleep. The team at CareFirst Urgent Care offers walk-in allergy testing and treatment at locations across Ohio, Kentucky, and Nevada, with visits that typically take under an hour, no appointment needed.
Frequently Asked Questions
What is the Best Position to Sleep in with Allergies?
Sleeping with your head elevated can help relieve nighttime allergy symptoms by encouraging mucus to drain instead of collecting in your nasal passages. Aim to keep your head at a 30- to 45-degree angle using an extra pillow or a wedge pillow while maintaining proper neck support.
Can a Lack of Sleep Make Allergies Worse?
Yes. Poor sleep can make it harder for your body to manage inflammation and may leave you feeling more affected by allergy symptoms the next day. Because nighttime allergies can disrupt sleep, reducing allergen exposure in your bedroom and managing congestion before bed can help improve both your sleep quality and allergy symptoms.
Should I sleep with the windows open if I have allergies?
Generally, no, especially during high pollen season. Open windows let pollen and other outdoor allergens drift onto your bedding and into the air you breathe all night. If you want airflow, try a fan or an air purifier instead, and save the open windows for low-pollen days.
Can allergies cause a sore throat at night?
Yes. Postnasal drip is often the culprit, as mucus drains down the back of your throat while you’re lying down, leaving it scratchy and irritated by morning. Mouth breathing from a stuffy nose can also dry out your throat overnight.
Can air conditioning make allergies worse?
It can. AC units can circulate dust and allergens through the room if the filters aren’t cleaned regularly, and they tend to dry out the air, which can irritate your nasal passages even more. Clean or replace filters often, and consider a humidifier if the air feels too dry.
How do I know if I have allergies or a cold?
Allergies usually bring itchy, watery eyes and clear discharge, without a fever. Colds tend to come with body aches, thicker mucus, and sometimes a low-grade fever, and they typically clear up within a week or two, while allergies can linger as long as you’re around the trigger. If you’re still not sure, we can help you figure it out at your visit.