I’m a sleep expert – how SOCKS can help stop hay fever snoring & why a glass of wine before bed is always a bad idea
SNEEZING, itchy eyes and… snoring?
While the main symptoms of hay fever are well known – experts have revealed that seasonal allergies can also lead to an increase in snoring.
But there are a few things you can try to ensure you get a good, and quiet, night’s sleep – with socks top of the list.
“While this might be a different type of sock to your regular trainer socks, wearing flight socks during the day – to be swapped with a pair of cotton socks (or another breathable material) at night – can lead to a more restful night,” Martin Seeley, CEO and sleep expert at MattressNextDay said.
“A university found that flight or medical socks, worn during the day, prevent the build-up of fluid – that travels up the body when the person is lying down and can cause snoring.
Also consider replacing those tired, flat old pillows with something a little more hygienic
Martin Seeley, MattressNextDay
“The study found that some of this fluid ‘shifts’ up to the neck area as a result of gravity and this, combined with congestion as a result of hay fever, can cause major snoring in sleep.
“The study found that disruptions in sleep were cut in half among those who wore these socks.”
And that’s not the only way you can stop snoring either.
Martin also said that while lots of people enjoy a glass of wine before bed, alcohol is one of the worst ways of triggering “some pretty substantial snoring sessions”.
“Alcohol relaxes the muscles in the throat, which removes the rigidity around the airways,” he said.
“That sets off the vibrations in the soft tissue once again.”
Instead, why not try a cup of herbal tea?
If you’re a back sleeper, you can try snoozing on your side to reduce snoring – while maintaining a healthy and active lifestyle is also important.
And it might be a good idea to also swap out your pillows.
“Just like any other bedding, pillows can gradually accumulate dust, skin flakes and pathogens that can trigger a reaction such as rhinitis,” he explained.
“One of the symptoms of this is snoring.
The best sleep routine and environment
Thomas Høegh Reisenhus, TEMPUR® sleep specialist & sleep counsellor, reveals the key components of a good bedtime routine and environment...
A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.
Establish a sleep routine that works for you and stick to it.
This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality.
As such, try to avoid making up for lost sleep with a lie-in.
Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.
Ensure that your bedroom, bedding, and sleepwear are fit for purpose too.
The ideal sleep environment is dark, quiet, and cool – much like a cave.
If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.
Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.
In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.
Bear in mind that everyone is different; what might work for most, may not work for you!
Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.
“So, you might want to consider replacing those tired, flat old pillows with something a little more hygienic.
“Hypoallergenic pillows will cut down on the number of fine particles around your nose and mouth.
“So, it’s less likely that you’ll react to dust and general canker.”