One observational study showed that dust mite allergic rhinitis may be linked to poor sleep.¹ Other allergies like hay fever can have an impact too, usually to a lesser extent.¹ Contact with pollen allergens mostly happens outdoors and not in your bedroom, which is a dust mite hotspot. The same study suggested that the more severe and persistent your allergic rhinitis, the more likely you are to have difficulty falling asleep and waking in the night.¹

In this article we’ll look at allergies and sleep issues, in the short and long-term. Find out how to get an allergy diagnosis if you haven’t already and how to improve the quality of your sleep.

It’s likely you’ll breathe in the dust. If it contains particles you’re sensitized to, that could trigger an allergic reaction. Symptoms of respiratory allergies might include a stuffy nose and difficulty breathing. Post-nasal drip, the irritating feeling of mucus dripping down the back of your throat, can make you cough. Coughing and persistent sneezing² help to expel the dust particles from your airways.³ 

Sometimes, when dust mite particles make it past the filter of the nose and into the lower respiratory system, they can cause bronchitis.³

Symptoms of respiratory allergies might include a stuffy nose and difficulty breathing. Post-nasal drip, the irritating feeling of mucus dripping down the back of your throat, can make you cough. Coughing and persistent sneezing² help to expel the dust particles from your airways.³ 

Sometimes, when dust mite particles make it past the filter of the nose and into the lower respiratory system, they can cause bronchitis.³

Typical symptoms of dust mite allergic rhinitis don’t only happen in bed, of course, but any time you’re in contact with the allergens. Pollen, pet dander and mold can cause them as well as dust mites. ⁵ Symptoms can include:⁸

• Congested, stuffy nose
• Runny nose
• Sneezing
• Itchy nose
• Postnasal drip
• Itchy, red or watery eyes
• Coughing
• Tight chest or wheezing
• Sinus inflammation and/or pain

Not only is it likely to be harder to sleep with these allergy symptoms, but the histamine released during allergic reactions (unhelpfully) promotes wakefulness.²¹ 

• Behavior changes: Moodiness, depression or anxiety;⁴ trouble concentrating and with your memory, which may lead to problems at work and poor performance at school; ²⁹ lack of energy or motivation; poor decision-making, rash behaviour and aggression, so relationships can suffer. ²⁵
• Health issues: Prolonged sleeping problems can make other medical conditions harder to manage. You may be at increased risk of high blood pressure (hypertension), diabetes, obesity, heart attacks and strokes in the longer term.²⁰

Speak to your healthcare provider if you’re concerned about your sleep, whether you have allergies or not. The effects of sleep deprivation can build up.²⁵

Some people sleepwalk or even sleep-drive. And you’re at greater risk of injury from falling.²⁵ 

The typical approach to managing allergies and sleep issues would be:

• Try to avoid your allergens
• Get into healthy sleep habits
• Find the right short-term medical treatment to tackle symptoms like a runny nose
• Weigh up long-term treatment options

Improving indoor air quality could help you sleep better. ¹⁰ Consider using an air purifier with a HEPA filter² to remove indoor allergens like dust mite waste, pet dander, mold and pollen before you can breathe them in. A portable air purifier is handy as you can move it from room to room. It can also help to remove dust regularly from bedroom surfaces. (Get other tips here.)

Dust mites like your bed because it’s cozy, humid and full of dead skin cells, which is their favorite meal. Opt for mattress and pillow covers made of a material with pores small enough to lock dust mites and their allergens in.⁸ The words to look for are “allergen-impermeable”, “anti-allergen”⁸ or “hypoallergenic”. And wash bedding weekly to minimize dust mites.

Find out how to treat dust mites in your bed with the washing machine, tumble dryer and washing line.

them in. A portable air purifier is handy as you can move it from room to room. It can also help to remove dust regularly from bedroom surfaces. (Get other tips here.)

Dust mites like your bed because it’s cozy, humid and full of dead skin cells, which is their favorite meal. Opt for mattress and pillow covers made of a material with pores small enough to lock dust mites and their allergens in.⁸ The words to look for are “allergen-impermeable”, “anti-allergen”⁸ or “hypoallergenic”. And wash bedding weekly to minimize dust mites.

Find out how to treat dust mites in your bed with the washing machine, tumble dryer and washing line.

3. Wait until you’re sleepy before going to bed, but make sure you still get the recommended 7-8 hours per night

4. If you’re still awake after 20 minutes, get up and do a quiet activity keeping the light low

5. Exercise regularly, follow a healthy diet and don’t eat a large meal shortly before bed

6. Also avoid alcohol in the evening

Fermented drinks such as wine and beer can encourage the release of histamine^26,27, which may promote sleeplessness. Also avoid fermented foods like cheese (except the fresh types).²⁷

Allergic rhinitis is usually treated short-term with antihistamines and nasal corticosteroids. Both work by controlling the inflammation and irritation in your nose.⁸ Decongestants can also relieve nasal congestion by shrinking the lining of your nasal passages. But they should only be used for a short time.⁸

Sleep issues are an important consideration for your healthcare provider or pharmacist when recommending short-term allergy medication. Second-generation antihistamines are generally preferred now and can provide relief for 12-24 hours.¹² But first-generation antihistamines may be helpful as they can cause drowsiness. These work for 4-6 hours.¹² 

Allergy medicines like antihistamine and decongestants could also be part of the problem. ⁵ Depending on the type, side effects might include restless leg syndrome or periodic limb movements. Both involve muscle twitching you can’t control, which often disrupts sleep according to the American Academy of Sleep Medicine.⁹ 

Long-term allergy treatment^29,30

It’s hard to avoid allergens and short-term remedies for allergic rhinitis may not work for you. So your healthcare provider may suggest allergy immunotherapy, also known as desensitzation. It isn’t suitable for everyone but the idea is to train your immune system to respond differently so you need less symptom relief. The treatment involves repeated tiny doses of your allergen and takes 3-5 years. It’s available for dust mite allergy and other respiratory allergies including hay fever.

Find out more about dust mite allergy treatment options here.

If you want a comprehensive view of your allergy you can usually test a great variety of allergens with a home-to-lab allergy blood test detecting IgE in your blood.

A home-to-lab allergy blood test typically comes with everything you need to collect a small blood sample from your fingertip and instructions on how to do it. With these types of tests, you have to send your blood sample to the lab for analysis. When your sample has been analyzed you can usually access your test results online. Your test results will give you an overview of the allergens that you are sensitized to.

Does it feel like you're allergic to your bed? Dust mites nest in mattresses, pillows and bedding. They discard their shells and scatter feces where you spend hours every night sleeping (or trying to). These dust mite allergens can cause allergic rhinitis which often make it hard to sleep. In fact, the worse these allergy symptoms are, the more likely you are to fall asleep with difficulty and wake in the night.¹ Allergies to pollen, pet dander and mold can have an impact too, but usually to a lesser extent.

Talk to your healthcare provider about allergies and sleep issues. Sleep disorders can increase the risk of other long-term health problems, as well as affecting your general well-being. Good sleep hygiene is important. So are measures to reduce dust mite populations in your home and finding the right symptom relief. Immunotherapy may also be a long-term treatment option for your dust mite allergy.