Coughing, wheezing, and dyspnea are some of the most prevalent asthmatic sleep difficulties. For a variety of reasons, including increased exposure to dust mites and other allergens, asthma symptoms are more severe at night. This post will give you some of the useful tips for sleeping better with asthma.
- 1 Tips For Sleeping Better with Asthma
- 1.1 Clean your bedroom regularly
- 1.2 Wash your bedding weekly
- 1.3 Keep your mattress up off of the floor
- 1.4 Use both a humidifier and an air purifier
- 1.5 Close the windows
- 1.6 Lie on your back with your shoulders and neck elevated
- 1.7 Lie on your left side with a pillow between your legs
- 1.8 De-stress before bed
- 1.9 Keep pets outside the bedroom
- 1.10 Keep asthma medication nearby
Tips For Sleeping Better with Asthma
Clean your bedroom regularly
Asthma is commonly triggered by dust mites. Cleaning your bedroom on a regular basis will assist to lessen the consequences. Dust mites and their excrement should be removed from your bedroom using a vacuum with a high-efficiency particulate air (HEPA) filter.
Dust mites can also be kept at bay by cleaning your bedding once a week.
Wash your bedding weekly
Wash your bed sheets and blankets in hot water once a week, if possible. Most allergies and germs are killed by water that is at least 130 degrees Fahrenheit. After washing the bedding, dry it on the highest heat setting available. Any leftover allergies are killed, and the material is sterilized, thanks to the intense heat.
If the clean bedding isn’t entirely dry, don’t put it back on the mattress. Mold and mildew can form in damp bedding, which can aggravate asthma symptoms at night.
Keep your mattress up off of the floor
While certain mattresses can technically be used on the floor, we don’t recommend it for allergy sufferers (or in general, really.) Placing your mattress on the floor exposes you to additional filth, dust, and other germs, which can easily enter your sleeping environment. You can reduce your exposure to these irritants by using a mattress base or bed frame.
Use both a humidifier and an air purifier
Allergens in the air can cause sneezing and morning congestion, and dry air can aggravate asthma symptoms by irritating the throat and nasal passages. Because the body overproduces mucus to protect passageways from particles, you’re more likely to wake up with a sore throat or post-nasal drip if you don’t use humidifiers and air purifiers.
Investing in a humidifier and air purifier ensures that there is more moisture in the air and that the nose and throat are less irritated.
Close the windows
Many asthmatics are aware that extreme changes in weather, temperature, and air quality can trigger asthma attacks. Close the bedroom windows to reduce temperature variations, pollen, and air pollution. Regulating the temperature and humidity in the bedroom environment, as well as purchasing an air filter, may be beneficial to some people.
Lie on your back with your shoulders and neck elevated
While sleeping, elevating your neck and shoulders with two, three, or more pillows will help open up your airways. If your sinuses drain more at night, lying with pillows beneath your shoulders offers gravity a lift, allowing you to breathe comfortably while you sleep.
Lie on your left side with a pillow between your legs
If you have asthma and sleep on your side, laying on your left side may assist — especially if you have gastroesophageal reflux, often known as heartburn, which can exacerbate asthma symptoms at night. Gravity, the form of the stomach, and the angle of the link between it and the esophagus all help to prevent reflux when sleeping on your left side.
If lying on your left side with your head up isn’t enough to keep you comfortable throughout the night, try putting a pillow between your legs. Adding a pillow to your bed can help keep your spine firm throughout the night and improve your sleep posture, which can make it easier to breathe.
De-stress before bed
Asthma is commonly triggered by stress. Creating a bedtime routine that includes soothing activities such as quiet music, a warm bath, or reading a book might help people fall asleep faster and prevent asthma attacks caused by stress. This is one of the tips for sleeping better with asthma.
Keep pets outside the bedroom
Asthma is commonly triggered by pet dander and saliva. It’s also a good idea to keep pets out of the bedroom in general, in addition to vacuuming and dusting on a regular basis. Consider changing your clothes before going to bed to avoid tracking your pet’s dander onto your bedding.
Keep asthma medication nearby
Treating asthma attacks at night is an important element of asthma management. Keep your asthma meds, as well as a glass of water, near your bed so you can get them if you need them in the middle of the night.