The seasonal allergy season in Ocala can significantly impact your sleep quality. Long nights filled with wheezing, tossing, and turning can exhaust allergy sufferers.
You can enjoy a better night's sleep with a few minor adjustments to your daily routine! This year, take control of your symptoms with a few practical tips to reduce allergen and pollen levels in your bedroom.
Allergies and Sleep: What’s the Connection?
It’s likely not a surprise that allergies significantly reduce the quality of your sleep. Considerable research links allergies to fitful sleep, which can lead to daytime fatigue and an increased risk ofdeveloping sleep disorders.
Roughly40% of Americans have seasonal allergies; unfortunately, there’s no such thing as an allergy-free home. Pollen, dust, and other airborne irritants are almost always present. Most of the time, your home’s HVAC or air filtration system keeps the quantity of irritants low. However, during pollen allergy season, the dry winter months, or in places with mold growth or dust mites, the concentration of allergens may increase enough to cause allergy symptoms.
Keep Allergens Out of Your Bedroom
Preventing a buildup of allergens in your room is key to a better night’s sleep during allergy season. You can mitigate your exposure to allergens at night by:
- Keeping windows and doors closed. During allergy season, keep windows and doors closed, especially from late morning to early evening when pollen levels peak.
- Showering when you get home. Remove your outer layers of clothing right at the door, and take a shower to get pollen off your skin and hair.
- Dusting, vacuuming, and cleaning regularly. Dust and vacuum your bedroom weekly to prevent a build-up of dust, dander, pollen, and other particulates. If you have severe allergies, consider dusting and cleaning every day or every other day at the height of allergy season.
- Keeping pets out of your bedroom. Pet hair and dander are two of the most common indoor allergens. If possible, provide your pet with a cozy place to sleep in a separate room or at least on the bedroom floor, and don’t forget to wash your pet’s bed as frequently as you wash your sheets–weekly!
- Maintaining your HVAC system. A well-maintained HVAC system is one of the most effective tools you have in the fight against allergens. Maintain your system according to the owner's manual and replace its air filter at least every 1-3 months for optimal efficiency.
- Using an air purifier. Air purifiers filter indoor air and improve circulation, lowering the concentration of allergens in your bedroom. Look for a portable air purifier with a HEPA filter, which is rated to trap the smallest airborne particulates.
Read More: Three Ways to Address Poor Indoor Air Quality
Why Do My Allergies Get Worse at Night?
It’s not just you. Allergy symptoms are often worse in the evening because of:
- Histamine – Histamine is the chemical that triggers allergy symptoms and tends to be more prevalent at night.
- Pollen levels – Pollen brought into your bedroom during the day has had time to accumulate by nighttime, and you may stir it up as you prepare for bed.
- Body position – Lying down changes how mucus moves in your sinuses. It may gather in your nasal passages, causing you to sneeze and cough.
- Temperature changes – Temperature and humidity changes may affect nasal mucus production, contributing to irritation and post-nasal drip.
Where Should I Position an Air Purifier in My Bedroom?
Air purifier placement is critical for maximizing efficacy. Ideally, we recommend positioning air filters in the middle of the room on a slightly elevated object, like a shoebox, to help the unit circulate air without obstruction.
Will Sleeping with a Humidifier Help Allergies?
Some individuals benefit from using a humidifier, but it’s not a universal solution. A portable humidifier can thin out mucus and moisturize nasal passages, making breathing easier. However, too much humidity can promote mold and mildew growth, worsening allergies. For optimal indoor air, aim for a home humidity level between 30% and 50%.
Take On Allergy Season with Help from Patrick’s Heating & Air Conditioning
Indoor air quality should always be a priority, especially during allergy season. At Patrick's Heating & Air Conditioning, we’re here to help you tackle indoor allergens with fast, affordable HVAC service. Our friendly, professional technicians are standing by to help you live comfortably year-round!
To schedule HVAC, electrical, or plumbing services in Ocala, Huntington, and the surrounding areas, call 352-329-3740 or contact us online.