Why Your Allergies Are Worse in the Morning

Waking up congested every morning? Sneezing through the a.m. hours? Nose running, eyes itching and throat on fire before you get your first cup of coffee?

No, you’re not actually allergic to the break of dawn. But morning allergy symptoms can be a real bother for a lot of people.

We talked with allergist Sandra Hong, MD, about why allergy symptoms hit hardest in the morning for some people. And what you can do to wake up breathing easier.

What are morning allergies?

“Morning allergies” refers to the fact that some people notice their allergy symptoms are at their peak in the morning hours.

That can mean waking up with symptoms like:

• Headaches
• Coughing
• Runny nose
• Congestion
• Sneezing
• Sore throat
• Itchy or watery eyes

And it’s true that, for some people with environmental and seasonal allergies, mornings can be particularly rough.

“People typically feel like their allergies are better during the middle of the day. Mornings and evenings can feel worse for many people with allergies,” Dr. Hong reports.

But why are your allergies hit hardest in the early hours? There can be a few reasons for it.

Why do you feel your allergies are worse in the morning?

If you’re waking up day after day with allergy symptoms, chances are that’s because your allergens are bombarding you while you sleep.

Allergies happen when you’re exposed to normally harmless substances. But your body mistakes them for invaders. So, when you’re under attack by allergens like pollen, dust or pet dander in the night, it can make for a rough morning.

Dr. Hong shares some of the most common reasons we have morning allergies.

Pets

Sure, you love your little fluffball. But having your pet snuggling in your bed or even sleeping in your bedroom, can mean waking up extra sniffly.

But, you’re thinking, I’m not allergic to my pet! Maybe not. But maybe so.

A quick cuddle and belly scratch here and there throughout your day may not get you sneezing. But a full night breathing in their fur? That can be a different story.

And it may not be pet dander that’s the problem. If your pet spends time outside, they can bring in with them all kinds of allergens. Like pollen and ragweed.

“I always encourage people with allergies not to sleep with their pets, particularly outdoor animals,” Dr. Hong advises. “Their coats can carry in allergens from outside. And if they can jump into bed with you, you’re basically sleeping with a tree.”

Open windows

Sleeping with a natural breeze can feel soooo nice. But an open window can also stir up allergens that will trigger your allergy symptoms and make for a brutal start to your day.

“It helps to keep the windows closed as much as possible so the pollens from outdoors aren’t coming in,” Dr. Hone suggests. “When you sleep with the windows open, you’ll often wake up with lots of symptoms.”

Even having windows open during the day when you’re in the thick of allergy season can spell trouble for the next day. That breeze can dump pollen and other irritants around your room and on your bed, leaving you stuffy and itchy the next morning.

Bedding

It’s not pleasant to think about, but your bed can be a hotbed for allergens. Everything from pollen and dust mites to pet hair (and much more) can find its way to your sleeping space.

Washing your sheets regularly will go a long way toward keeping allergens from attacking you in your sleep. So will using hypo-allergenic bedding, including:

• Sheets
• Pillows
• Pillowcases
• Comforters
• Mattress pads

Hygiene

No one doubts your commitment to cleanliness. But if you’re waking up with morning allergies, it might be time to reconsider your routine.

Throughout your day, you come into contact with a lot of allergens without knowing it. Taking time to wash those buggers off at the end of the day can make for a clearer morning.

“I encourage people to shower before climbing into bed so you’re not bringing pollen from your clothes, skin and hair into your room with you,” Dr. Hong says.

And a nightly sinus rinse may also help do the trick. That includes things like neti pot or saline spray. These products help rinse out the pollen and other irritants that can make their way into your sinus cavity. Flushing them out before bed means they won’t be festering overnight and assaulting your senses in the morning.

Be sure to follow the instructions carefully: Don’t use tap water or cold water in your neti pot and make sure you clean it thoroughly between uses.

Morning allergy relief

Allergies — whether they hit morning, noon or night — can be a real drag. And they can prevent you from living your life to its fullest.

Keeping allergens out of your bedroom can lessen your morning allergy symptoms. And an over-the-counter allergy medication may do the trick.

Try a daily antihistamine when your allergies peak. They work quickly to clear things up. Steroid nasal sprays may also help, but they can take some time to work. So, it’s best to start those before allergy season hits.

And if you’re still having trouble managing your morning allergies, talk with a healthcare provider, like a primary care physician or an allergist. They can help you find relief so you can wake up ready to tackle your day — rather than wrestling with allergy symptoms.