Medically reviewed by
Michael A. Lapuente, DO
It’s the same thing almost every single night. You brush your teeth, finish your nightly routine, climb into bed, and suddenly your allergies kick into high gear. The congestion, sneezing, and discomfort seem worse than they were all day – and you’re not imagining it.
Then, as if nighttime allergies weren’t enough, you seem to go through the same routine day after day. You wake up with congestion, a runny nose, watery eyes, and a cough that won’t quit. Annoyed, you drag yourself out of bed and straight to the kitchen or bathroom so you can administer your allergy medication.
Within a few hours, you start to feel better. By lunchtime, most of your symptoms have subsided. Once you leave work, you feel pretty good, and you’re even better at night – until bedtime approaches and the cycle begins again.
If you find yourself wondering why this happens, you’re not alone. Understanding why allergies worsen during these specific times can help you better manage your symptoms around the clock.
Key Research Findings About Allergies and Sleep
Research shows that allergies significantly impact sleep quality and daily life:
- 74% of allergy sufferers wake up during the night due to symptoms
- Over 90% of allergy sufferers have difficulty sleeping
- Nighttime allergy symptoms can be 2-3 times more intense than daytime symptoms
- Morning symptoms often peak within the first hour of waking
Jump Ahead
- Why Allergies Get Worse at Night
- Why Allergies Get Worse in the Morning
- Sudden Allergic Reactions at Night
- Common Nighttime and Morning Allergens That Disrupt Sleep
- How to Stop Allergies at Night and Manage Morning Symptoms
- Allergies and Sleep Apnea
- FAQs About Nighttime and Morning Allergies
- When to See a Specialist
Why Are Allergies Worse at Night?
Allergy symptoms often worsen at night due to several key factors:
- Bedroom allergens: Dust mites, pet dander, and mold spores are common in bedrooms and adjoining bathrooms
- Pollen transfer: Pollen from daytime exposure can transfer to bedding from skin and hair
- Body position: Lying down increases congestion and mucus pooling in sinuses
- Circadian factors: The body produces more histamine at night, intensifying symptoms
- Allergen accumulation: Bedding collects allergens over time, increasing exposure during sleep
Why Are Allergies Worse in the Morning?
The American College of Allergy, Asthma, & Immunology (ACAAI) says allergies can worsen in the morning for several important reasons:
Irritants in the Air
What kind of environment do you live in? Do you have family members who use perfume or body spray each day? Perhaps your home has lingering cleaning agents in the air, or smoke from a fireplace. All these scents could lead to an allergy attack. The ACAAI calls them irritants, a fitting name.
It’s important to differentiate irritants from allergens, because they’re not the same. An allergen, as you’re probably aware, includes things like pollen or certain food. When you’re exposed to that allergen, your immune system reacts, and your body produces an allergic response.
An irritant can cause certain symptoms that make it seem like you’re allergic, but you’re not. Irritants aren’t allergens. If you get watery eyes sitting around a fireplace or you start sneezing when you smell a certain perfume, it’s not because you’re allergic to the smoke or fragrances. They just exacerbate your preexisting allergies.
Pollen Counts
If you have a pollen allergy, then surely you know all about pollen counts. The American Academy of Allergy, Asthma & Immunology (AAAAI) defines pollen counts as “the measurement of the number of grains of pollen or mold spores in a cubic meter of the air.”
Lower pollen counts mean you can go outside and have little risk of suffering an allergy attack. The higher the pollen count, the greater the chances of your symptoms manifesting.
What time of day do you think pollen is at its worst? If you said the morning, you’re correct. Now, you might think that if you stay inside during the morning, you’re protected. That’s partly true, but you also have to watch out in other ways.
For instance, if pollen counts were high the day before, you were outside, and then you fell into bed without a shower, you could wake up sneezing the next day. Yes, that’s true even if the pollen counts are lower the day of. Why? You can track pollen into your house, so it’s always important to change your clothes, shower, wash your hair and replace your bedding often if you’re allergic.
Sudden Allergic Reactions at Night
Many people experience sudden allergic reactions or allergy attacks at night. These unexpected reactions can be triggered by:
- Accumulated allergens in bedding
- Changes in body position affecting breathing
- Natural increase in histamine levels during nighttime hours
- Hidden bedroom allergens like dust mites or mold
- Transfer of daytime allergens to sleep environment
Common Nighttime and Morning Allergens That Disrupt Sleep
Dust Mites
Both asthma and allergy sufferers could have a dust mite allergy. Dust mites prefer carpeting, some furniture, and bedding to live in. Nearly microscopic dust mites may live on your pillow, box spring, and mattress.
Dust mites may cause symptoms like:
- Itchiness
- A feeling of being unable to breathe
- Chest tightness
- Coughing
- Wheezing
- Eye itchiness and redness
- Nose stuffiness and sneezing
Nighttime Allergy Tips for Dust Mites
- If you have a dust mite allergy, use extra-hot water to wash your sheets and other bedding—at least 130 degrees Fahrenheit—to remove any lingering mites.
- Make sure you change and clean your bedding every week to keep dust mites away.
- Get plastic or fabric covers for your pillows, box spring, and mattresses so dust mites can’t get into your bed.
Pet Dander & Sleeping with Pets
Those who are allergic to pet dander can have instant reactions or longer-term symptoms. Dander can travel and land on household and bedroom surfaces, so an animal doesn’t have to be present for a pet dander allergic reaction to take place. Even if you don’t own a pet yourself, you can bring the dander home with you after visiting someone who does.
Common symptoms of pet allergies include:
- Hives and/or skin rash
- Wheezing and coughing
- Inability to breathe
- Tightness in the chest
- Stuffy or runny nose
- Sneezing
- Inflamed, irritated eyes
Nighttime Allergy Tips for Pet Dander
- After you’re done spending time with your pet, change clothes and wash the ones you wore while spending time with your animal.
- Don’t bring clothes into your bedroom unless they’re clean.
- Don’t let pets sleep with you.
Pollen
As one of the most common triggers, pollen allergies affect millions of people in the United States. When you go outside, pollen particles settle on your skin, hair, clothes, and shoes. If you don’t take a shower and change your clothes, then you can end up with pollen in your bed.
Sleeping with an open window can also allow pollen to get in as the sun rises and pollen counts do, too. This can cause symptoms like:
- Itchy eyes
- Wheezing
- Sneezing
- Itchy throat
- Runny nose
- Nasal congestion
- Watery eyes
- Swelling and redness around the eyes
- Itchy nose, mouth, or ears
- Aggravated asthma symptoms
Nighttime and Morning Allergy Tips for Pollen
- If you’ve spent any time outside, change your clothes and take a shower before bed to remove pollen particles
- Take off your shoes at the front door to avoid tracking pollen into the house
- Close windows during early morning hours when pollen counts are highest
- Check daily pollen forecasts and plan outdoor activities accordingly
Mold
While you hope to never have to deal with indoor mildew and mold, it does happen. If you’re allergic to mold, then it could trigger your allergies and keep you up at night—especially if your bedroom is close to a bathroom.
Common symptoms of mold allergies include:
- Sneezing
- Runny Nose
- Cough
- Watery eyes
- Chest tightness
- Difficulty breathing
- Skin irritation
Indoor mold should be cleaned as soon as it’s detected. To properly clean mold, mix about one cup of bleach (or detergent) with a gallon of water, then scrub until all surface mold is removed.
Nighttime and Morning Allergy Tips for Mold
- Make sure you have adequate ventilation in every room of the house—especially kitchens, bathrooms, and basements, where humidity levels can often change
- Use dehumidifiers in these rooms to keep too much moisture from forming
- Make sure your home doesn’t have any pipes or roof seals with leaks. If you spot these, get them repaired
- Run bathroom fans during showers and for 30 minutes afterward to reduce moisture
Cockroaches
According to information from the ACAAI, up to 98% of U.S. urban homes could have cockroach allergens, with 63% of all other homes potentially containing the insect allergen.
Those with cockroach allergies may be more susceptible to sinus infections and ear infections. You might also experience:
- Wheezing
- Skin rashes
- Nasal congestion
- Coughing
- Ear infections
- Sinus infections
Nighttime Allergy Tips for Cockroaches
- If you suspect you have cockroach allergies, call an exterminator. They can tell you if there are any upstairs gaps where cockroaches can get into your bedroom.
- Keep food sealed and clean up crumbs promptly.
- Fix any water leaks that might attract cockroaches.
- Seal entry points around pipes and windows.
How to Stop Allergies at Night and Manage Morning Symptoms
Bedroom Environment Optimization
- Use HEPA air purifiers to remove airborne allergens
- Maintain ideal humidity between 30-50% to discourage dust mites and mold
- Keep temperature below 70°F
- Ensure proper ventilation throughout the night
- Consider removing carpet from bedrooms
Bedding Management
- Use allergen-proof covers on mattresses, pillows, and box springs
- Wash bedding weekly in hot water (at least 130 degrees Fahrenheit)
- Replace pillows every 6 months or sooner if they show signs of wear
- Consider hypoallergenic bedding materials
Personal Habits
- Shower before bed to remove accumulated allergens
- Change clothes after outdoor activities
- Keep pets out of bedroom
- Monitor pollen counts and plan accordingly
- Take allergy medication at strategic times based on your symptoms
Allergies and Sleep Apnea
When you have to wrestle with your allergies each night at bedtime, you may fitfully toss and turn and then wake up exhausted. It feels like you slept for maybe an hour or two. As you drag on with your day, bleary-eyed and dead tired, it’s easy to assume you’re so exhausted because your stuffy nose, eye itchiness, and coughing kept you awake.
While that could be true, you could also be dealing with sleep apnea without even knowing it. In fact, some people develop allergies and sleep apnea simultaneously, as ongoing allergic reactions can contribute to sleep-disordered breathing.
Obstructive sleep apnea is a form of sleep apnea associated with allergies. The nasal symptoms of your allergies make you snore when you might regularly don’t. The sound of your snoring, while very distracting to a partner, can even bother you, causing you to wake up again and again throughout the night.
The upper airway is obstructed with this sleep apnea, either somewhat or all the way. Since your airway cannot open, the lungs don’t get as much air unless your chest muscles and diaphragm strain.
You can have obstructive sleep apnea and not even know it because you’re barely aware of what’s causing you to keep waking all night. Here are the other symptoms:
- Constant exhaustion that makes it hard to get out of bed
- A choking or gasping feeling that wakes you up, even several times a night
- Snoring
- Feelings of restlessness
- Night sweating
- Mood changes, depression, feeling forgetful, and difficulty with concentrating on tasks
- Morning headaches
- Sore throat and/or dry mouth in the morning
By seeing your provider, you can begin getting your case of obstructive sleep apnea under control.
Frequently Asked Questions About Nighttime and Morning Allergies
Nighttime-Specific FAQs
How can I calm my allergies down at night?
To quickly calm nighttime allergies, use a combination of immediate solutions: take an antihistamine before bed, use a HEPA air purifier in your bedroom, keep your head elevated while sleeping, and ensure your bedding is clean and allergen-free. A quick shower before bed can also help remove accumulated allergens from your body and hair.
What is triggering my allergies at night?
Common nighttime allergy triggers include dust mites in bedding, pet dander, mold spores (especially in bathrooms), pollen transferred from daytime activities, and changes in your body's natural hormone cycles. Track your symptoms and environment to identify your specific triggers.
Why does histamine release at night?
Your body naturally releases more histamine at night as part of its circadian rhythm. This increased histamine production, combined with lying down (which can worsen congestion), often leads to more intense allergy symptoms during nighttime hours.
What is the best position to sleep in with allergies?
Sleep with your head elevated at a 30-45 degree angle using extra pillows or by raising the head of your bed. This position helps prevent mucus from pooling in your sinuses and reduces postnasal drip, making breathing easier during sleep.
Can allergies make you tired?
Yes, allergies can cause fatigue in several ways: they disrupt sleep quality, trigger inflammation that drains energy, and some allergy medications can have sedating effects. Chronic nighttime allergy symptoms often lead to daytime exhaustion.
Why is my nose so itchy at night?
Nighttime nasal itchiness often occurs due to increased exposure to bedroom allergens like dust mites, combined with your body's natural increase in histamine production at night. Dry air from heating or air conditioning can also contribute to nasal irritation.
What causes sudden allergic reactions at night?
Sudden nighttime allergic reactions can be triggered by:
- Recent changes in bedding or laundry products
- New pets or pet access to bedroom
- Seasonal pollen brought in on clothing or hair
- Hidden mold growth in bathrooms or walls
- Accumulation of multiple allergens reaching a trigger threshold
Morning-Specific FAQs
Why do I wake up with allergies every morning?
Daily morning allergies often indicate exposure to allergens in your bedroom. Common culprits include dust mites in bedding, pet dander, mold spores, or pollen that entered through open windows or on clothing worn outside. Additionally, early morning hours typically have higher pollen counts, which can worsen symptoms.
Are allergies always worse in the morning?
Many people experience worse symptoms in the morning due to higher pollen counts and overnight exposure to indoor allergens, but experiences vary based on specific triggers. The ACAAI notes that morning symptoms can be particularly intense due to the body's natural rhythm and environmental factors.
How can I prevent waking up with bad allergies?
Use allergen-proof bedding, keep pets out of the bedroom, shower before bed, use an air purifier, and keep windows closed during high pollen counts. Taking your allergy medication at the right time – whether morning or night – can also help prevent morning symptoms.
Why do my allergies only bother me in the morning?
While it may seem like morning-only allergies, you're likely experiencing a combination of factors: higher pollen counts, accumulated allergen exposure during sleep, and your body's natural immune response cycles. Additionally, irritants from morning routines like cleaning or personal care products can trigger symptoms.
When to See a Specialist for Nighttime and Morning Allergies
While the steps above can be helpful, sometimes they aren’t enough to fully relieve your symptoms. If you answer “yes” to one or more of the questions below, you may want to consider seeing an allergist:
- Do your allergy symptoms significantly impact your sleep quality?
- Are your allergies causing chronic sinus infections or breathing difficulties?
- Do over-the-counter medications no longer provide relief?
- Are your nighttime or morning allergies affecting your daytime activities?
- Do you frequently experience chest tightness or shortness of breath?
- Have you developed new allergy symptoms that you haven’t experienced before?
- Do you suspect you might have sleep apnea along with allergies?
An allergist can work with you to:
- Evaluate the sources of your allergies through comprehensive testing
- Create a personalized treatment plan
- Recommend the most effective medications for your specific symptoms
- Provide guidance on environmental controls
- Determine if immunotherapy might be beneficial for long-term relief
Get Relief from Around-the-Clock Allergies
Don’t let allergies disrupt your sleep and morning routine. Our board-certified allergists at Carolina Asthma & Allergy Center can help identify your specific triggers and develop a customized treatment plan to help prevent, manage, and control your symptoms. With 16 convenient locations around Charlotte, relief is closer than you think. Call 704-372-7900 to schedule your consultation today.
