As summer approaches, so does allergy season. For many, this time of year brings not only beautiful blossoms but also sneezing, itching, and congestion. Allergies can wreak havoc on sleep, leaving many tossing and turning throughout the night. However, there are ways to mitigate the impact of allergies on your sleep quality. In this blog, we’ll explore some top tips for getting a good night’s rest during allergy season.

Keep Your Bedroom Clean:

One of the most effective ways to combat allergies and improve sleep quality is to keep your bedroom clean. Regularly dust surfaces, vacuum carpets, and wash bedding to remove allergens such as dust mites, pollen, and pet dander. Consider using allergen-proof mattress and pillow covers to create a barrier against these irritants.

Use Air Purifiers:

Invest in a high-quality air purifier to filter out airborne allergens in your bedroom. Look for purifiers with HEPA filters, which can capture particles as small as 0.3 microns. Running an air purifier while you sleep can help reduce allergy symptoms and improve air quality, promoting better sleep.

Manage Humidity Levels:

Maintaining optimal humidity levels in your bedroom can help alleviate allergy symptoms and promote better sleep. Use a dehumidifier to control excess moisture, which can reduce the growth of mould and dust mites. Alternatively, if dry air exacerbates your symptoms, consider using a humidifier to add moisture to the air and ease congestion.

Shower Before Bed:

Taking a shower before bedtime can help remove pollen and other allergens from your skin and hair, preventing them from transferring to your bedding. Additionally, the steam from a warm shower can help clear nasal passages and promote relaxation, making it easier to fall asleep.

Keep Windows Closed:

While it may be tempting to open windows to let in fresh air during the warmer months, doing so can invite allergens into your home. Keep windows closed, especially on high pollen days, to prevent pollen from entering your bedroom and exacerbating allergy symptoms.

Choose Allergy-Friendly Bedding:

Opt for hypoallergenic bedding materials such as bamboo or microfiber, which are less likely to trap allergens than traditional materials like cotton. Wash bedding regularly in hot water to kill dust mites and remove pollen and pet dander.

Consider Allergy Medications:

If your allergy symptoms persist despite these measures, consider talking to your doctor about allergy medications. Antihistamines, nasal sprays, and decongestants can help alleviate symptoms and improve sleep quality during allergy season. However, be sure to follow your doctor’s recommendations and avoid medications that may cause drowsiness during the day.

What mattress should I choose if I suffer from allergies?

Pocket Spring and Memory Foam Hybrid Mattress – Sleep soundly with our soft, quilted cover. Gentle and kind to your skin, this mattress features a soft hypoallergenic cover which improves the breathability and moisture control of your bed & sleeping environment.

Conclusion:

Allergy season doesn’t have to mean sleepless nights. By implementing these top tips, you can create a more allergen-free environment in your bedroom and enjoy a restful night’s sleep despite seasonal allergies. Remember to stay consistent with your allergy management routine and consult with a healthcare professional if your symptoms persist or worsen. With the right strategies in place, you can wake up feeling refreshed and ready to tackle the day, even during the peak of allergy season.

Here are some top tips on how you can minimise the impact of snoring and restore healthy happy sleep for you and your partner.

Understanding Snoring: Why Does It Happen?

As we doze off, the muscles in our throat relax, causing the airway to narrow. When air passes through this narrowed space, it vibrates the tissues, producing the familiar sound we know as snoring.

You don’t usually snore all night long, typically people are quiet for the first hour of sleep. Snoring tends to occur once you enter the deep sleep stage. Snoring occurs most often when people sleep on their back.

Tips to Prevent Snoring:

Adjust your sleep position- sleeping on your side can help to keep the pressure off your airways.  You can use pillows to help support you on your side. Pocket sprung mattresses are great for side sleepers they offer targeted relief, our Pocket Spring and Memory Foam Mattress offers all the support from a sprung mattress with the added comfort of memory foam.

Avoid smoking – smoking not only impacts your long term heath, it could also be making you snore too. Tobacco and cigarette smoke irritate the airways and the throat which can cause swelling. This reduces the airflow and can cause the soft tissue to vibrate.

Vaping can also cause irritation too.

Avoid alcohol before bed – steer clear of alcohol in the hours leading up to bedtime, as it can relax the throat muscles and worsen snoring.

Maintain a Healthy Weight: Shedding excess pounds can reduce fatty tissue in the throat, alleviating pressure on the airway and decreasing the likelihood of snoring.

Practice Good Sleep Hygiene: Establish a regular sleep schedule, create a comfortable sleep environment, and limit exposure to screens and stimulating activities before bedtime.

Elevate the Head of Your Bed: Raising the head of your bed by a few inches can help alleviate snoring by reducing the gravitational pull on your airway.

Treat Nasal Congestion: If nasal congestion is contributing to your snoring, consider using saline nasal sprays or nasal strips to help keep your airways clear.

What is the best mattress for people who snore?

Pocket Spring and Memory Foam Hybrid Mattress  A medium-firm mattress that combines body contouring memory foam with the exceptional body support of individually encased pocket springs. The medium-firm rating makes it ideal for side sleeping, and with orthopaedic support it aligns the spine nicely, helping to open the airways. It creates a cushioned effect that holds the body in position without feeling too restrictive. Its hypoallergenic cover improves breathability.

Egyptian Cotton and Eco-Comfort Hybrid Mattress – This mattress combines a natural sleep surface with the support of traditional steel coil springs for a great firm feel mattress. The use of natural fibres means that you’re less likely to from an allergic reaction to dust.

Start with a Mattress Protector:

One of the most effective ways to safeguard your mattress is by using a mattress protector. A waterproof and breathable mattress protector acts as a barrier against spills, stains, and dust mites. It helps prevent moisture from seeping into the mattress, keeping it fresh and clean. Choose a protector that is easily removable and machine washable for convenience.

Regularly Rotate:

To distribute the wear evenly across your mattress, it’s essential to rotate it regularly. Most mattresses can be rotated 180 degrees and some can also be flipped. By doing this every few months, you prevent the development of permanent indentations and sagging in specific areas, thus extending its lifespan.

First of all, it’s important to understand how stress has such an impact on sleep. Stress triggers the release of cortisol, the body’s primary stress hormone. Elevated cortisol levels not only keep our minds racing but also interfere with our body’s natural sleep-wake cycle. Stress-induced insomnia can lead to difficulty falling asleep, frequent awakenings, and early morning wake-ups.

Chronic stress can also disrupt the various stages of sleep, particularly the crucial REM (rapid eye movement) sleep. REM sleep is essential for memory consolidation, emotional processing, and overall cognitive functioning. Stress-related sleep disturbances can impair these processes, impacting our ability to focus, learn, and regulate emotions.

So, with this being said, what strategies can you adopt to improve sleep amidst stress?

Establish a relaxing bedtime routine:

Create a pre-sleep ritual that signals to your body that it’s time to wind down. Engage in calming activities such as reading, gentle stretching, or practicing mindfulness meditation. We highly recommend trying out one of the free guided meditations on Spotify or YouTube if it’s new to you. Stepping away from screens an hour before bed can also help reduce exposure to blue light, which can interfere with melatonin production.

Practice Stress Management Techniques:

Incorporate stress-reduction techniques into your daily routine. Deep breathing exercises, progressive muscle relaxation, and yoga can help alleviate stress and promote relaxation. Regular exercise during the day can also contribute to better sleep quality.

Create a Sleep-Conducive Environment:

Make your sleep environment a sanctuary for rest. Ensure your bedroom is dark, quiet, and at a comfortable temperature. Investing in a comfortable mattress and pillows can significantly enhance your sleep comfort.

Practice Mindfulness and Cognitive Techniques:

Engage in mindfulness practices to manage stress throughout the day. Techniques such as journaling, cognitive reframing, and gratitude exercises can help shift your focus away from stressors and promote a more positive mindset. This could be something you implement into your night time routine for as little as 10 minutes before going to sleep.

The impact of stress on sleep is undeniable, but with the right strategies and a commitment to self-care, you can break the cycle and enjoy the restful nights you deserve. By prioritizing stress management, creating a sleep-friendly environment, and adopting healthy bedtime habits, you can empower yourself to conquer stress and experience the rejuvenating benefits of restorative sleep.

So, if you’re done with counting sheep; have had enough of tossing and turning; and are feeling thoroughly tired and fed-up, now’s the time to try these sleep life hacks – designed to help you enjoy a clearer mind and boosted energy levels thanks to a great night’s sleep.

Establish a bedtime routine

Aim to go to sleep and wake up at the same time every day – even at weekends. A regular sleep routine makes falling asleep easier and allows your body to develop its own biological clock for better quality sleep. Waking up naturally lessens the dreaded feeling of morning grogginess and is known to decrease irritability and anxiety whilst increasing reaction times and your attention span.

Create the perfect sleep environment

Your bedroom should feel like a calm haven. Create the optimal sleeping environment by blocking any light entering your bedroom while you sleep (wearing an eye mask helps with this) and ensuring the room is kept cool. Experts recommend the best bedroom temperature to be between 15.6 to 19.4 degrees Celsius.

Ditch the tech

Resisting the siren call of Instagram and Twitter newsfeeds is tough but if you want to ease yourself into a reenergising night’s sleep, turning off your mobile phone is critical. The nasty artificial backlight from your screen plays havoc with the chemicals in your brain – throwing your body clock into freefall, inhibiting the release of the sleep-promoting hormone melatonin, and activating neurons that boost alertness. Make a habit of leaving your phone out of arms reach when you get into bed and instead, opt for a bit of light reading to help you drift off.

Avoid heavy meals and caffeine before bedtime

Meals high in carbohydrates can lead to heartburn and bloating, causing discomfort and disturbing your sleep. We recommend eating your last meal at least a few hours before going to bed to eliminate the risk of it impacting your sleep. As for caffeine, we suggest avoiding this after lunchtime as it can stay active in the body for a up to six hours after consumption.

Invest in a top-quality mattress

You’ll spend an average of twenty six years of your life asleep, which makes investing in a top-quality mattress a no-brainer. Summerby Sleep offers a selection of high-quality, UK made mattresses at affordable prices. From our Summerby Sleep Coil Soring and Memory Foam Hybrid Mattress that is the perfect children’s bed option to our Summerby Sleep Pocket Spring and Cooling Foam Hybrid Mattress, the perfect all-rounder and ideal for those on the hunt for a cooler night’s sleep.

Shop the full Summerby Sleep range here.

To help make it a whole lot easier, our sleep experts have put together this simple mattress-buying guide to get you well on your way to a dreamy night’s sleep.

Budget

Before kicking off your search, it’s best to decide on your bedroom budget. This will help you to narrow down your options based on how much you ideally want to spend on your mattress. To get the most for your money we suggest shopping online to find the best deals. The online customer reviews are also a helpful tool when making a purchase, and let’s not forget there’s the added bonus of doing it all from the comfort of your sofa!

Sleeping position

Front, side or back? Everyone has their own preferred sleeping position. Depending on which category you fall into will help you decide on the mattress type most suited to you. We always recommend a medium comfort feel for anyone who prefers to sleep on their side or back (the two most popular sleeping positions). This will provide the correct body support and promote proper spinal alignment without putting too much pressure on your hips and shoulders.

Body type

You may not think this matters, but your body type is an important factor to consider when choosing your next mattress. A hybrid, which combines supportive innersprings with a comfort foam layer, is suitable for people with higher body weight as it will provide lasting durability. If you are on the taller side there’s a risk you may feel restricted in a smaller bed; we always recommend sizing up if you can to ensure there’s enough space for a comfortable sleep.

Your previous mattress

One good piece of advice: stick to what works. Unfortunately, all mattresses have a lifespan and there comes a time when a replacement is necessary. However, if you were a lover of your previous mattress, it’s worth bearing this in mind and opting for the same comfort feel and composition. This way you’ll more than likely be a fan of your newbie.

Sleep concerns

There are a myriad of different sleep concerns; night sweats and back pain to name but a few. You want to choose a mattress that works with you to minimise these concerns. For example, a mattress with built in cooling technology, such as our REVO cooling foam, will help regulate your temperature and minimise night sweats. Just like a mattress with a thicker comfort layer will provide added support to ease your aches and pains. Prioritise these concerns when searching for a mattress as this will guarantee a more restful night’s sleep.