Edwyn Boyd, M.D.Allergies can be a frustrating aspect of the spring season. Allergies affect daily life, but they can also significantly affect sleep. In fact, those with allergies are typically more likely to suffer from sleep issues. Allergies can also make it harder to wake up and can cause symptoms such as headaches, facial pain, and pressure.
“Airborne allergens like pollen, mold, and dust mite proteins can trigger an immune response that releases histamine and cytokines, creating inflammation that drains energy and leads to persistent fatigue,” said Edwyn Boyd, M.D., professor in the UAB Department of Otolaryngology – Head and Neck Surgery. “This inflammation disrupts normal energy production and can interfere with mood, alertness, and sleep.”
Boyd explained that dust mites are not airborne, as they are housed in mattresses, pillows, blankets, carpet, drapes, and upholstery. However, the proteins in their feces and exoskeletons can become airborne when disturbed by cleaning or moving furniture.
“These airborne allergens can disrupt sleep by triggering nighttime symptoms that make it harder to fall asleep, stay asleep, or reach deep, restorative sleep,” Boyd added.
This inflammatory reaction also commonly causes nasal congestion, which restricts airflow at night.
“This can cause poor sleep, frequent awakenings, and daytime drowsiness, which strengthens the sense of 'spring fever' during pollen season,” Boyd said. People often describe this as brain fog, heavy-headedness, or exhaustion that feels flu‑like despite no infection being present.
In addition, the burst of tree pollen in spring can make allergy symptoms more noticeable. Boyd pointed out that the immune system attempts to protect the body, but it can end up shaping energy levels as powerfully as a mild illness.
“Reducing exposure—like using dust mite barriers for mattresses and pillows, running a HEPA air purifier, washing bed linens and blankets in hot water, or showering before bed—can noticeably improve sleep quality,” Boyd said.
As the spring season begins, here are a few ways to sleep better with allergies.
Use an air purifier
Air purifiers can help clear your bedroom air of common allergens such as mold, dust mites, pollen, or pet dander. These pollutants may cause nasal or throat irritation. Reducing air pollutants in your bedroom with an air purifier can increase deep sleep, help you fall asleep faster, and lower snoring due to allergens.
Close your doors and windows
Leaving windows or doors open during the day can let allergens and irritants into your home. Keeping windows and doors closed during the day can reduce the number of irritants and allergens present at bedtime.
Keep pets out of your bedroom
Pet dander and hair are two common allergens that can affect sleep. Keeping pets out of your bedroom at night may reduce exposure to specific allergens. Provide your pets with a separate space to sleep from your bedroom.
Shower before bed
Showering before bed can wash away common allergens, such as pollen, before you go to sleep. Making showers part of your bedtime routine can reduce the number of allergens and irritants that enter your bedroom.