Seasonal allergies can affect your kiddo's sleep, but there are natural ways to lessen their symptoms to get a better night's rest.
Early summer marks the season of warmer weather and a time when flowers are in full bloom. For many parents, this is a great time to spend some quality time with their kids outdoors, but for others, it marks the start of allergy season and countless sleepless nights. Whether it’s sneezing, sniffling, coughing, or itchiness, we know that this conglomeration of symptoms is bound to disrupt our children’s sleeping patterns. But did you know that seasonal allergies can also worsen underlying sleep disorders, like obstructive sleep apnea?
So, why do allergens like pollen have such an impact on my child’s sleep? Well, the circadian rhythm (i.e., our body’s internal clock) is linked to allergic reactions and the release of histamine. Normal histamine release helps us feel awake and is involved in cognition, memory, and arousal, but it’s not conducive to a good night’s sleep, especially when elevated. Similarly, if you have ever taken an antihistamine and felt drowsy, that’s because you’re blocking that histamine.
THE IMPORTANCE OF SLEEP
Kids with seasonal allergies take longer to fall asleep at night, wake up more often, and have trouble falling back asleep once they do. They subsequently get up in the morning feeling fatigued and sleep-deprived, which can affect concentration and learning within the classroom. Impaired sleep in kids has also been associated with anxiety, ADHD, behavioural issues, depression, altered immune function, and much more. Rapid eye movement (REM) sleep is particularly reduced in kids with seasonal allergies; it’s the part of your sleep cycle involved in emotional processing, brain development, dreaming, and memory consolidation. That’s why it’s important to keep track of how many hours of sleep your child is getting each night and determine whether interventions are needed to treat their seasonal allergy symptoms.
REQUIRED SLEEP BY AGE
- Newborn (0–3 months): 14–17 hours/day
- School age (6–12 years): 9–12 hours/day
- Teens (13–18 years): 8–10 hours/day
BEDTIME TIPS
Creating a bedtime routine and sleep environment that supports your child’s natural production of melatonin (our sleep hormone) is a good way to start optimising their overall sleep during allergy season. This involves decreasing their light exposure at night through the use of blackout curtains, opting for table lamps instead of overhead lights, and/or dimming the lights before bedtime. Electronic media use should also be avoided at least 1–2 hours before bedtime; instead, this time can be spent doing relaxing activities such as reading, sharing bedtime stories, or playing quiet music. Kids should stay on the same schedule with regular sleep and wake times, while also avoiding napping unless they require them. Other relaxing activities to do before bedtime include progressive muscular relaxation techniques, acupressure, or belly breathing.
It’s also important to note that seasonal allergies can trigger sinus infections and asthma flares in some kids. Always pay attention to your child’s breathing behaviour during bedtime and consider propping them up to encourage sinus drainage and easier breathing.
REDUCING BEDROOM ALLERGENS
Grass, ragweed, and tree pollen are typically elevated during cooler nights, which means your child’s bedroom windows should be left closed during allergy season to reduce exposure. Vacuuming and dusting frequently, in combination with using HEPA filters on heating and air conditioning ducts, are also important factors to consider. Humidifiers may also be a helpful addition to the bedroom in the case of dry sinuses, but keep in mind that dust mite allergies may worsen with increased moisture in the room.
Other Allergy-Reducing Measures
- Encourage your child to wear a mask outside and try to keep their bedroom toys (like stuffed animals) inside the home.
- Pet hair and dander are two common allergens that impact sleep, so keep pets out of their bedroom if possible.
- Change up your laundry routine; wash your child’s bedsheets and pillowcases more often to keep them clean and allergen-free. Instead of hanging their clothes outside to dry, use a dryer.
- Shower before bed. This can be a relaxing practice and helps wash off the pollen from the day.
- Purchase tightly woven fabric for sheets and pillowcases that prevent the trapping of dust mites and other potential allergens.
NATURAL TREATMENT OPTIONS
Though pharmaceutical interventions can be beneficial for kids with seasonal allergies, some topical decongestants have stimulatory effects which can further disrupt a child’s sleep.1 In addition, some drugs cannot be used for extended periods, and when they are discontinued, can cause rebound congestion called rhinitis medicamentosa.
Natural Remedies to Consider
- Nasal saline rinses: They help remove thick mucus, allergens, and debris from the nose and sinuses.
- Acupressure/acupuncture: Has anti-inflammatory, sedating, and antihistamine effects. Points include LI20, ST3, yintang, bitong, and ST36.
- Melatonin and L-theanine: Melatonin has a role in immunomodulation and anti-inflammatory cascade. Along with L-theanine, it helps promote relaxation and sleep and is safe for kids.
- Herbal treatments: Nettle, butterbur, cleavers, and burdock all promote the clearance of immunoglobulins and antigens from the body.
- Homeopathic treatments: Allium cepa, Euphrasia officinalis, Kali bichromicum, and Pulsatilla can all be used safely with kids, though treatment must be individualised.
- Supplements: Vitamins D, C, and quercetin may improve the stability of mast cells which hold histamine and keep it from being released.
The rise in caesarean births and air pollutants, along with decreased access to fresh produce and time spent outdoors, ultimately explain the higher prevalence of seasonal allergies in kids today. Although there is a plethora of other genetic and environmental causes, seasonal allergy symptoms can lead to serious sleep deprivation and malaise if left untreated. The good news is that there are natural ways to both prevent and treat these symptoms this season.
