Spring allergies and sleep – How to rest when the trees are in bloom?

For around 25% of Poles, spring is not just April sunshine – it is also congestion, watery eyes and night-time wake-ups. Research from the European Academy of Allergy and Clinical Immunology (EAACI) shows that people with allergic rhinitis have up to 40% worse sleep quality compared to those without allergies. Why – and what can you do about it?

Histamine: the enemy of sleep

The higher the pollen count, the more histamine circulates in your body and the harder it becomes to fall asleep. Histamine acts as a chemical "on-switch" for the brain, meaning that even if you feel exhausted, your nervous system remains in a state of alert.

5 ways to make your bedroom allergy-friendly

• → Keep windows closed – especially between 5 AM and 10 AM, and again before 10 PM when pollen concentrations are at their peak.
• → Shower before bed – rinse pollen from your hair and skin so it does not transfer to your pillow and stay near your face all night.
• → Use a HEPA purifier – an air purifier in the bedroom significantly reduces indoor allergen levels for a clearer night.
• → Wash bedding at 60°C – do this at least once a week to effectively kill dust mites and remove trapped pollen.
• → Nasal hygiene – rinse nasal passages with saline solution before sleep to reduce congestion and make breathing easier.

Do antihistamines help with sleep?

First-generation antihistamines (e.g. clemastine) have a sedating effect but can disrupt sleep architecture and cause morning grogginess. Newer-generation drugs (loratadine, cetirizine) are generally better tolerated and do not induce drowsiness. Always consult your doctor about which medication is right for you.

Spring is beautiful – even for allergy sufferers. You just need the right tools and a little strategy. 🌸