Effects Of Losing Sleep On Allergies

If you didn’t already know, inadequate sleep or not getting sufficient restful sleep can have significant adverse affects on your overall well-being. For instance, not getting enough sleep weakens the immune system, increases the risk of serious health issues like heart disease and diabetes, and disrupts cognitive functions, leading to decreased concentration and productivity. According to the American Heart Association, poor sleep is associated with an increased risk for Alzhiemers disease and related dementia. Moreover, studies have also shown that it impairs emotional regulation, increasing susceptibility to anxiety and depression, and raises the risk of accidents due to impaired judgment and slower reaction times.

However, while these are more of the commonly known associations of poor sleep, many individuals may be unaware of how it can worsen pre-existing respiratory allergy symptoms. Allergies are caused by an overreaction of the immune system to certain substances in the environment that it perceives as a threat, called allergens. Studies have shown that there is a correlation between a lack of a good night’s rest and increased sensitivity toward allergens. The findings of a study published in the journal Allergy, Asthma, and Immunology, for example, indicated that participants with insufficient sleep had higher chances of developing allergic sensitivities compared to participants with adequate sleep.

As mentioned, sleep deprivation can raise histamine levels, contributing to more intense allergic reactions and further disrupting sleep. However, poor sleep can also reduce the cytokines in our body that help manage inflammation and fight off allergens, effectively weakening the immune response and making the body more susceptible to allergic reactions. Indirectly, elevated stress from chronic sleep loss too can lead to higher cortisol levels, which can suppress the immune system and worsen allergy symptoms.

Lastly, for those with allergies, inadequate sleep can intensify typical allergic responses such as nasal congestion, watery eyes, and sneezing. Allergy medications may help reduce the severity of symptoms but won’t necessarily provide relief if you’re not getting enough quality rest each night or staying asleep long enough throughout the night.

Since allergens can linger in the air long after you’ve closed your bedroom door, running a high-quality air purifier at night can make a significant difference in how well you breathe—and sleep. The best options for sleep should combine medical-grade filtration with quiet operation, energy efficiency, and features like sleep or night modes. Here are five top picks for creating a restful, allergy-free sleep environment:

Top 5 Recommended Air Purifiers for Sleep

1. Levoit Core 400S – Best Overall for Sleep

This compact purifier is one of the quietest in its class, running as low as 24 dB on sleep mode (quieter than a whisper). With a True HEPA filter and smart features like app control and auto-adjusting fan speed, it works well for medium-sized bedrooms while helping you rest undisturbed.

2. Coway Airmega AP-1512HH Mighty – Best for Long-Term Use

Known for its durability and strong CADR ratings, this purifier uses a four-stage filtration system, including a HEPA filter and deodorization filter for odor control. Its eco-mode automatically shuts off the fan when air is clean, making it energy efficient while maintaining a quiet nighttime atmosphere.

3. Blueair Blue Pure 311i+ Max – Best for Large Bedrooms

With HEPASilent™ technology, this purifier captures airborne allergens down to 0.1 microns while keeping noise levels low. It can clean large bedrooms efficiently and comes with washable fabric pre-filters in different colors, blending seamlessly into your sleep space.

4. Medify MA-25 – Best for Compact Bedrooms

The Medify MA-25 is a strong choice for smaller bedrooms or apartments, featuring a medical-grade H13 True HEPA filter that removes 99.9% of airborne particles down to 0.1 microns. Its sleek design and ultra-quiet sleep mode make it a solid option for light sleepers who still want powerful filtration in a compact package.

5. Alen BreatheSmart 45i – Best Premium Choice

Engineered for quiet performance, the Alen 45i is popular among light sleepers. It offers a range of filter options, including one with added carbon for odor reduction, and runs almost silently on its lowest settings. Its modern design and customizable panels also make it a stylish addition to the bedroom.

If you’re struggling with allergy-related sleep disruptions, the right air purifier can reduce airborne triggers and improve overall sleep quality. Choosing one that’s quiet, energy-efficient, and sized for your bedroom ensures you wake up refreshed and breathing easier.

Managing Your Allergies During Sleep and Beyond

To help ensure restful sleep, it is important to create an optimal bedroom environment free from potential irritants. This means using tightly woven fabric sheets and pillowcases that won’t allow dust mites or other allergens to penetrate the surface. Try to stay away from heavy curtains, upholstered furniture, or any fabric that can contain airborne particles. Additionally, it’s important to keep windows closed during high-pollen seasons and shower before bed each night as pollen can cling to clothing and skin if not washed away properly.

An air purifier can also be a great aid in improving indoor air quality while you sleep, filtering out dust mites, pet dander, mold spores, and other airborne particles that could cause breathing difficulties during rest. Air purifiers work by using HEPA filters, activated carbon filters, or ionic generators to capture and remove pollutants from the air. When choosing an air purifier it is important to consider factors such as the size of the room, the type of filter used, quiet features, and cost. Air purifiers can not only help manage your allergies during sleep, but anytime of the day, making them an important tool for your health.

Here are some other simple tips and tricks to help you manage your allergies on a daily basis outside of nighttime:

• Know Your Allergens: Undergo allergy testing to identify specific allergens that trigger your symptoms. Common allergens include pollen, dust mites, mold, pet dander, and certain foods.
• Avoid Exposure: Minimize exposure to known allergens. For example, stay indoors during high pollen seasons, keep windows closed, and use air conditioning instead of opening windows.

• Regular Cleaning: Clean your home regularly to reduce dust, mold, and pet dander. Use a vacuum cleaner with a HEPA filter and wash bedding and curtains frequently in hot water.
• Control Humidity: Keep indoor humidity levels between 30-50% to prevent mold growth and dust mite proliferation. Use a dehumidifier if necessary.

• Antihistamines: Over-the-counter or prescription antihistamines can help relieve sneezing, itching, and runny nose.
• Allergy Shots (Immunotherapy): Consider allergy shots or sublingual tablets if you have severe or persistent allergies. These treatments can gradually desensitize your immune system to specific allergens.
• Stress Management: Stress can exacerbate allergy symptoms. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.
• Pets: If you have pet allergies, keep pets out of your bedroom and off furniture. Bathe and groom pets regularly to reduce pet dander.

By incorporating these strategies into your daily routine, you can effectively manage your allergies and reduce the impact they have on your quality of life on a daily and nightly basis.

Why is Sleep Important?

Beyond just managing allergies, getting good sleep is an important basic need for us all. As Dr. Meir Kryger, Professor of Medicine at Yale School of Medicine describes, “When you improve sleep, you’re improving many other aspects of life.” So, let’s take a look at some important ways sleep impacts not only our physical health, but our mental health, cognitive functioning, and overall ability to get through the day.

Physical Health

First off, sleep is important for the proper functioning of your immune system and helps fight off infection, inflammation, and illnesses as well as recover from sickness. During sleep, your body undergoes regeneration processes including the repair and release of growth hormones to target tissues, muscles, and cells, promoting physical health and recovery from daily wear and tear. According to the Center for Disease Control (CDC), quality sleep also supports heart health by regulating blood pressure and reducing the risk of cardiovascular diseases, making it a good alternative if you don’t enjoy eating heart healthy Cheerios. Alternatively, note that chronic sleep deprivation is linked to an increased risk of heart disease, hypertension, and stroke.

Cognitive Function

Sleep is essential for memory consolidation, meaning your brain can process and store all of the information that you acquired during the day. Good sleep can also enhance learning, problem-solving skills, and cognitive function, as well as improves attention, concentration, and productivity to list a few benefits.

Emotional and Mental Health

The Sleep Foundation describes how sleep also helps regulate your emotional health by processing emotional experiences and reducing stress. Insufficient sleep can lead to irritability, mood swings, and increased susceptibility to anxiety and depression, whereas quality sleep is linked to better mental health. It has also been found that chronic sleep deprivation can exacerbate mental health conditions, such as depression and anxiety, making it harder to manage these issues.

Metabolic and Hormonal Health

Do you ever feel hungrier after a bad night of rest? Well that’s because sleep affects the regulation of your hunger hormones, leptin and ghrelin, which control appetite. Meaning poor sleep can lead to increased hunger and cravings, potentially contributing to weight gain and obesity. Getting good sleep also helps maintain proper metabolic function and insulin sensitivity, whereas chronic sleep deprivation is associated with an increased risk of type 2 diabetes and other metabolic disorders.

Athletes and Performance

If you didn’t achieve your childhood dream of becoming a professional athlete, maybe it’s because you didn’t manage your sleep properly. Athletes and physically active individuals benefit from quality sleep as it enhances performance, reaction times, and endurance. Sleep also reduces the risk of injuries by improving coordination, reducing fatigue, as well as maintaining alertness and quick reflexes. 

So, a bad night of sleep just isn’t something you can ignore with 2 cups of coffee in the morning. Good sleep will influence every aspect of your life, from allergies, to your physical health, and more. So, now let’s take a look at some ways to help you get better sleep.

How to Get Better Sleep

Good night! Sleep well and sweet dreams many of us might say, but how well are you actually sleeping? Here are some top recommendations for how to get a better night sleep every night:

1. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle and can help you fall asleep and wake up more easily.
2. Create a Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing, meditation, or yoga. This signals to your body that it’s time to wind down.
3. Limit Exposure to Screens: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone that regulates sleep.
4. Be Active During the Day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it may have a stimulating effect.
5. Manage Stress and Anxiety: Practice stress management techniques during the day to keep your mind calm at night. Journaling, mindfulness, and progressive muscle relaxation can help reduce nighttime anxiety and improve sleep quality.
6. Limit Naps: While short naps can be beneficial, long or irregular napping during the day can negatively affect nighttime sleep. If you need to nap, try to limit it to 20-30 minutes and avoid napping late in the afternoon.

By focusing on good sleep hygiene, you can set yourself up for success. Remember, an air purifier in this case can also come in handy as many are made with nightlight features and a sleep mode. Try one or all of these tricks and you just might have the sleep of your dreams.

Do Allergies Get Worse with Lack of Sleep?

Yes, allergies can get worse with lack of sleep. When we are not well-rested, our immune system does not function optimally and is more likely to overreact to allergens in the environment. Poor quality sleep also increases inflammation in the body, which can further aggravate allergy symptoms. Additionally, when we are tired our bodies produce higher levels of histamine, triggering an allergic reaction.

Are Allergies Affected by Sleep?

Yes, allergies can be affected by sleep. Allergens in the atmosphere can trigger reactions such as sneezing, coughing, and watery eyes when a person is awake. Allergens may still be present in the air while a person sleeps, potentially triggering reactions that can disrupt restful sleep by irritating sensitive tissues in the nose and throat. To reduce these reactions, it is important to keep indoor air clean with an effective air purifier system or other methods such as keeping windows closed during high pollen counts or using allergen-proof bedding covers.

Can a Lack of Sleep Trigger Allergic Rhinitis?

Yes, a lack of sleep can trigger allergic rhinitis. Studies have shown that inadequate sleep increases the risk of developing allergies and worsens existing symptoms. Sleep deprivation or in limited amounts has been linked to heightened susceptibility to allergens, such as dust mites, pet fur, pollen, and mold spores. This can increase inflammation in the nasal passages and airways. It’s therefore important for people with allergies to get enough sleep each night to decrease the chance of experiencing allergic rhinitis flare-ups.

Can Sleep Reduce Allergies?

Yes, getting proper sleep can help reduce allergic responses. Allergies are caused by an overreaction of the immune system to certain substances in the environment that it perceives as a threat. When we attain adequate restful sleep, our bodies generate hormones and proteins that can help modulate the immune system, thereby decreasing inflammation connected to allergies. Getting adequate rest also helps improve overall physical health, further reducing allergy symptoms.

So, Can A Good Night’s Sleep Reduce Allergies?

Yes! Getting proper sleep can help reduce allergic responses. When we get enough restful sleep, our bodies generate hormones and proteins that can help modulate the immune system, thereby decreasing inflammation connected to allergies. Prioritizing good sleep practices and effectively managing allergies are essential steps that will help each other.

References:

1. Koinis-Mitchell D, Craig T, Esteban CA, Klein RB. Sleep and allergic disease: a summary of the literature and future directions for research. J Allergy Clin Immunol. 2012;130(6):1275-1281. doi:10.1016/j.jaci.2012.06.026
2. Liu J, Zhang X, Zhao Y, Wang Y. The association between allergic rhinitis and sleep: A systematic review and meta-analysis of observational studies. PLoS One. 2020;15(2):e0228533. Published 2020 Feb 13. doi:10.1371/journal.pone.0228533