Sleep Scientist Shares 7 Hacks to Help Sleep

Resident sleep expert at Opera Beds, Dr. Carleara Weiss, PhD, MS, RN has warned of the significant impact allergies can have on our sleep and urged allergy sufferers to try some surprising remedies to relieve symptoms at bedtime.

7 unusual remedies to help relieve allergy symptoms and improve sleep this allergy season:

1. Avoid alcohol before bed

Alcohol increases histamine levels, which can worsen hayfever symptoms. Red wine, beer, and champagne are the worst offenders, as they contain high histamine and sulfite levels. 

• Drink turmeric or ginger tea at bedtime

Both have anti-inflammatory properties that can help soothe irritated airways and reduce nasal congestion. Add honey for extra benefits—it’s a natural antihistamine.

• Swap the sweet treats for fruit 

Whilst it may be tempting to enjoy a biscuit or sweet before bed, pineapple and kiwi contain an enzyme called bromelain, which helps to break down mucus, ease congestion and sinusitis symptoms. Other fruits like apples and berries contain a natural antihistamine called quercetin, which can reduce allergy symptoms. 

• Apply Vaseline around your nostrils

Extending your nighttime skin routine to include this one step could help deter pollen from entering your nose while you sleep. A thin layer of Vaseline will trap any airborne pollen particles and reduce allergy symptoms overnight. Keep in mind that Vaseline and other petroleum jelly products do not contain water and should not be used on irritated skin. 

• Freeze your non-washable items 

Pop your non-washable items in a sealed bag and place them in the freezer for 24 hours before bedtime. This freezes and kills dust mites that may irritate your allergies and provides a cooling effect that can help reduce nasal inflammation and soothe irritated eyes.

• Dab peppermint oil on your feet

Peppermint oil is an excellent decongestant and can help unclog the sinuses and provide relief for scratchy throats. Rubbing a little diluted peppermint oil on your pulse points and the soles of your feet before bed can help open up airways and reduce nasal congestion. Your feet have large pores which will absorb the oil faster.

• Keep your bedroom 60-65^oF

Warmer temperatures increase histamine release, making allergy symptoms worse. Cooling your room with a fan or air conditioning can help reduce nasal inflammation and improve sleep quality but aim to keep your bedroom temperature between 60 and 65. A room colder than 60 may increase upper airway and lung irritation, making breathing difficult and impacting sleep.

“Don’t wait for allergy season to arrive to start taking your antihistamine or trying these remedies, Weiss said. “You can make simple changes around the home to keep allergies at bay. Keeping windows and doors shut will reduce the levels of pollen entering your home, and washing bedding more often, ideally weekly at 130°F, will remove pollen and dust mites that accumulate in your sheets. If possible, tumble dry clothes instead of air drying, as drying laundry outside lets pollen stick to fabrics, which you then bring into your home. Sleeping on your back with your head elevated by an extra pillow is the position to help keep allergy symptoms at bay during the night. Elevating your head promotes better sinus drainage, reduces nasal congestion, and prevents mucus buildup. By acting now and complementing your antihistamine with these tips, you can avoid the impact of the high pollen count and ensure that allergies don’t disrupt your sleep.”