Sinus trouble keeping you awake? You don’t need to lose sleep because of your sinuses. Make a few changes to your bedroom, your home, and your sleep routine to get rid of some allergens that trigger sinus symptoms, and you may start sleeping better.
Try these solutions:
• Change your bed frequently.
Wash sheets at least once a week, in hot water (about 130 F).
• Cover mattresses and pillows.
Encase them in allergy-proof covers and don’t forget the box spring! These aren’t the old plastic covers that crinkle every time you roll over. New covers are made of tightly woven, breathable fabric that’s much more comfortable. The “pore size” should be 10 microns or smaller.
• Remove dust mite hangouts.
If possible, choose wooden blinds instead of drapes. Consider hardwood floors instead of wall-to-wall carpeting or rugs, which can trap dust and dust mites.
• Don’t clean the bedroom in the evening.
It can take two hours or more for dust to settle down after being stirred up by cleaning. Avoid triggering sinus symptoms just as you’re trying to get to sleep.
• Keep pets out of the bedroom.
Their dander can be irritating. Plus, they can track in allergens like mold and pollen from outside.
• Get rid of fluff.
Clear the bedroom of extra pillows, linens, stuffed animal collections, and dust-collecting knick-knacks. If you have a fluffy favorite you can’t get rid of, put it in the freezer overnight to kill dust mites.
• Check the humidity.
If your sinuses are all dried out, humidity can be a good thing. But if dust mites and mold bother you more, too much humidity can cause problems. Mold and dust mites thrive in moist rooms. Check humidity with a simple hygrometer -- available at home supply stores. Try to keep it below 50% to keep allergens at bay. If the air is too dry, try a humidifier. Make sure the filter is clean, or you’ll spread bacteria or fungal spores around the room, which can trigger allergies.
• Filter your air.
Use a high-efficiency air filter on your air conditioning and heating units. Air filters are rated on what's called the MERV scale. You want something that’s a MERV 11 or 12. Change the filter every three months
• Vacuum regularly.
Use a vacuum with a HEPA filter and pay special attention to the bedroom. Vacuum at least once a week.
• Avoid secondhand smoke.
It can trigger allergy and sinus symptoms.
• Sleep with your head elevated.
Prop yourself up with some pillows. Lying flat can let mucus build up in your sinuses and clog your nose.
• Drink water in the evening.
Staying hydrated keeps nasal mucus thin and helps it to drain, which means less nighttime stuffiness.